31/07/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

Squat Clean

10:00 EMOM

Sets 1-5: 2 Reps @ 70-80%

Sets 6-10: 1 Rep @ 83%+

"Earth and Water"

15:00 EMOM

Min 1: Max Calorie Row

Min 2: 10 Toe to Bar

RPE: 9/10

Strategy:

Yes, this says 15:00 EMOM. This means that the row will be done 8x and the Toe to Bar will be done 7x. This is writen in a way that has you finishing on the rower and selling out on the final minute.

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 95-100%

3 Broad Jumps, For Distance

Rest as needed between sets