Workout of the Day
Warm Up
2 rounds:10/7 calorie row
10 alternating hip 90/90s
20 second bar hang
Then…
2 rounds:
20 alternating toe touches
10 wall squats
3-5 strict pull-ups
Then…
2 rounds with an empty bar:
10 clean deadlift
10 muscle clean
5 hang squat clean
Then…
Build to starting load
Lifting
Every 2:30 for 5 sets:# squat clean
Set 1: 3 reps - 7.5 rpe
Set 2: 3 reps - 8 rpe
Set 3: 2 reps - 8.5 rpe
Set 4: 2 reps - 9 rpe
Set 5: 1 rep - 9.5 rpe
08222025
For time:30 wall-ball shots, 20/14 lbs 9/10 feet
500 meter row
30 wall-ball shots
30 chest to bar pull-ups
30 wall-ball shots
500 meter row
30 wall-ball shots
Cool Down
2 minute wall hinge stretch, each side1 minute single leg saddle stretch, each side
1 minute pigeon stretch, each side