30/09/25 Tuesday Workout of the Day

Warm-Up Flow

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

10 Alternating Single Arm Kettlebell Swings

Barbell Primer:

10 Empty Barbell Push Press

5 Push Press @ 50%

3 Push Press @ 60%

3 Push Press @ 70%

Get Working Loads on the Bar

Strength

Push Press

Every 2:30 minutes x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: Max Reps @ 80

% of 1RM Push Press

Goal of 5+ Reps on the 80%

Conditioning

“Eye of the Tiger”

15:00 AMRAP

5 Strict Pull-Ups

10 Push-Ups

15 American Kettlebell Swings

Kettlebell: 24/16kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 8–11 Rounds

Score: Rounds + Reps

Stimulus: Muscular Endurance / Upper Body Density

RPE: 8.5/10

Primary Objective: Complete all movements unbroken throughout the workout.

Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.

RX+:

15:00 AMRAP

5 Strict Chest to Bar Pull-Ups

10 Deficit Push-Ups

15 American Kettlebell Swings

Kettlebell: 32/24kg

Deficit: 2x20/10kg plates

Level 2:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 American Kettlebell Swings

Kettlebell: 20/12kg

Level 1:

15:00 AMRAP

5 Jumping Pull-Ups

10 Elevated Push-Ups

15 Russian Kettlebell Swings

Kettlebell: 16/8kg

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets, For Quality

10 Dumbbell Pull-Overs

20 Banded Tricep Extensions

30m Hand over Hand Rope Sled Pull