Workout of the Day
Warm Up
3 min bikeThen...
2 rounds:
15 banded good mornings
10 hanging knee raise
Then...
2 rounds:
10 empty barbell deadlifts
5 kip swings
5 v-ups
Then...
10/7 cal echo bike - fast
5 toes to bar or workout variation
01282025
2 min work / 1 min rest for 5 sets:18/12 cal echo bike
Max rep toes to bar in remaining time
Lifting
Every 2 min for 9 sets:Deadlift
Set 1: 3 reps - 7 rpe
Set 2: 2 reps - 7 rpe
Set 3: 1 rep - 7 rpe
Set 4: 3 reps - 8 rpe
Set 5: 2 reps - 8 rpe
Set 6: 1 rep - 8 rpe
Set 7: 3 reps - 9 rpe
Set 8: 2 reps - 9 rpe
Set 9: 1 rep - 9 rpe
Cool Down
1 min single leg hamstring stretch1 min seated forward fold stretch
1 min cobra stretch
1 min slow cat/cow