28/12/24 Saturday Workout of the Day

Warm-Up

For Quality

2 Sets

200m Run

5 Inchworm Push-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups/ Squat Jumps

5 Box Jumps

3-5 Burpee Pull-Ups/ Burpee

Strength

Back Squat

Every 2:30 x 4 Sets

Set 1: 10 @ 55%

Set 2: 10 @ 60%

Set 3: 10 @ 65%

Set 4: 8 @ 65%+

% of 1RM Back Squat

Stimulus: Muscular Endurance / Hypertrophy / Volume Building

No Equipment Alternative

Every 2:30 x 4 Sets

10 Squat Jump + 10 Alt Jumping Lunges

"Fruitbat"

For Time

10 Rounds

3 Bar Muscle Ups/5 Pull-Ups/10 Ring Rows/ 10 Push-Ups

5 Front Squats/ Squats

35 Double Unders/50 Single Unders

Barbell: 70/48kg

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch