31/05/24 Friday Workout of the Day

Warm-Up

General

2 Sets, For Quality

12/9 Calorie Row

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

Weightlifting

Every 2:00 minutes, 6 Sets

2 Low Hang Squat Cleans + 1 Split Jerk

Starting @ 70% and increasing by feel today to around 8 RPE

Conditioning:

"Andean"

5 Sets

2:00 minute AMRAP

6-7-8-9-10 Thrusters

15/12 Calorie Row

-Max Strict Pull-Ups in the Remaining Time

Load: 61/43kg

RX+: 

5 Sets

2:00 minute AMRAP

6-7-8-9-10 Thrusters

15/12 Calorie Row

-Max Strict Pull-Ups in the Remaining Time

Load: 75/50kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories 

3 Sets, For Quality

20 Banded Face Pulls

16 Dual Kettlebell Gorilla Rows

8-10 Seated Dual Dumbbell Strict Press