30/12/25 Tuesday Workout of the Day

Warm-Up Flow

Body Heat and Mobility

200m Run

:30 Alternating Overhead Tricep / Lat Stretch

:30 Bootstrap Squats

:20/:20 Samson Stretch

:30 Childs Pose

:30 Glute Bridges @ 3030 Tempo

:30 Extended Plank Reverse Bridge

General Prep

2-3 Sets: For Quality

9/7 Calorie Bike or 200m Run

8 Goblet Cossack Squats or Air Squats

8 Medball Squats or Squat jumps

8 Medball Push Press or Pike Push Ups

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%

Then Start 15:00 Clock working up to 5RM

ALT Option

5 Air Squat

5 Squat Jumps

5/5 Plyometric Lunges

Strength

Take 12:00 to Establish

5RM Front Squat

Alt Option

12min EMOM

Odd: 10 Squat Jumps

Even: 10 Plyometric Lunges

Conditioning

“Engine Room”

3 Rounds for Time

20/14 Calorie Echo Bike

60ft (18m) Dual Dumbbell Walking Lunge

400m Run

25 Wall Balls

Dumbbells: 2 × 35/25lb, 15/12kg

Wall Ball: 20/14lb, 9/6kg to 10/9ft

Bike Alternatives:

25/20 Calorie Bike Erg

22/17 Calorie Assault Bike

Score = Time

ALT Option:

3 Rounds for Time

400m Run

20m Walking Lunge

400m Run

25 Burpee

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 15-18 minutes

Time Cap: 18 minutes

Stimulus: Aerobic conditioning with leg stamina and repeatable cycle work. Strong lower-body endurance mixed with moderate wall-ball fatigue and consistent machine output.

RPE: 8/10

Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.

Secondary Objective: Keep the Wall Balls to 2 or less sets per round.

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose