31/07/23 Monday Workout of the Day

Warm-Up: (8:00 minute Cap)

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Cossack Squats, 20/15kg

10 Sumo Stance Barbell Good Mornings, 20/15kg

10 Hanging Strict Knee Raises

:25/25 Second Banded Front Rack Stretch

Strength

Front Squat

Every 3:00 minutes, 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 80%

Set 4: 6 Reps @ 80%+

Rest 3:00-4:00 minutes between sets.

"Briar Rose"

For Time:

*25*20*15*10

Toes To Bar

2Dumbbell Front Squats @ 22.5/15 kg

*Begin each round with 50 Double Unders/ 100 Single Unders

Time Cap: 15 minutes

Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

10 Glute Ham Raises

15/15 Banded Terminal Knee Extensions

10 Seated Barbell Good Mornings