29/08/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Extended Plank Reverse Bridge

:30/:30 Single Leg Glute Bridge Hold

General Movement Prep

3 Sets: For Quality

8/8 Single Leg Romaning Deadlift

12 Alternating Single Arm Kettlebell Swings

6 Inchworm Push-Ups

:12 Ring Support Hold

Specific Squat Prep and Build

5 Deadlifts with light loads off the floor

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Strength

Deadlifts

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 70%

% of 1RM Deadlift

Workout of the Day

"Uncut Grind"

Every 5:00 x 3 Sets

2 Rounds

15 American Kettlebell Swings

12 Renegade Rows

9/7 Strict Ring Dip

Dumbbells: 22.5/15kg

Kettlebell: 24/16kg

Stimulus and Objectives:

Time Domain: 3:00-3:30 / Set

Primary Objective: Keep the American Kettlebell Swings and Renegade Rows to unbroken.

Secondary Objective: Manage the Ring Dips in clean quick sets with the goal of keeping the breaks minimal throughout all sets.

Stimulus: Upper Body Density / Posterior Chain

RPE: 7/10

RX+: 

Dumbbells: 32/22.5kg

Kettlebell: 32/24kg

Level 2:

Every 5:00 x 3 Sets

2 Rounds

15 American Kettlebell Swings

12 Renegade Rows

6/4 Strict Ring Dip

Dumbbells: 15/12.5kg

Kettlebell: 20/12kg

Level 1:

Every 5:00 x 3 Sets

2 Rounds

15 Russian Kettlebell Swings

12 Renegade Rows

9/7 Ring Push-Ups 

Dumbbells: 12.5/7.5kg

Kettlebell: 16/8kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

10-12 Ring Hamstring Curls

10/10 Single Leg Barbell Hip Thrust

5 Hamstring Walkout