28/11/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Dumbbell Tall Muscle Cleans

6 Dumbbell Front Squats

6 Dumbbell Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

3 Reps @ ~60-65%

Then put working loads on the barbell

Strength

Front Squat

Every 3:00 x 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 6 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: Max Reps @ 80%

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Conditioning Prep and Primer

5 minutes of Toes to Bar Prep and Scaling Mods

-

2 Sets

2 Devils Press

3 Dumbbell Thrusters

4 Toes to Bar

Conditioning

“Body Movin’”

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar

Dumbbells: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 7+ Rounds / ~1:30 / round

Score = Rounds + Reps

Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.

RPE: 8.5–9/10

Primary Objective:

Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.

Secondary Objective:

Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.

RX+:

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

16 Toes to Bar

Dumbbells: 32.5/22.5kg

Level 2:

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Alternating Toes to Bar

Dumbbells: 15/12.5kg

Level 1:

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Kipping Knee Raises

Dumbbells: 12.5/7.5kg

Big Class

12:00 AMRAP

3/3 Single Arm Devils Press

5/5 Single Arm Dumbbell Thrusters

12 Toes to Bar

Dumbbells: 22.5/15kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Friday Finisher

Knees + Unilateral Lower Body Strength

For Quality

4 Sets

6/6 Front Foot Elevated Split Squats, Heavy

:45 Wall Sit, Add Load

Keep a 2 second negative on each split squat today. (think 20x1 Tempo)