Yudae Workout Planner

Create a workout using exercises matching or similar to the following list: 200-220 degree sauna, Alternating Arm Thread, Alternating Floor Pigeon, Alternating Floor Scorpion, Alternating Thoracic Bridge, Ape Reach, Ape Reach Spine Roll, Band Star Pull Aparts, Banded Face Pull, Banded Overhead Passthrough, Beast Broad Jump, Beast to Toe Touches, Child's Pose Arm Rotations, Crab Reach to Thoracic Bridge, Crush Grip Row, Cuban Lifts, Double KB Clean, Double KB Front Squat, Explosive Pull Downs, Floor Pigeon Hold, Global Neck Stretch, Hip Circle Squats, Hip Circle Wings, Hip Opener, Hip Thrust with Band Hip Abduction, KB Push Ups, Knee Circles, Kneeling Spine Wave, Lateral Step, Overhead Arm Circles, Overhead Reach to Chest Opener, Pelvic Hip Circles, Plank Burpee to Knee Strike, Push Up to Twist and Reach, Quadruped Side Kick Through, Shinbox Switch with Twist, Shoulder Rolls, Single KB Alternating Swing, Single KB Front Rack Reverse Lunge, Single KB Hike Snatch to Push Press, Single KB Horned Squat, Single KB Leg Lifts Over KB, Single KB Loaded Beast Clean to Squat, Single KB Plank Taps, Single KB Russian Twist, Single KB Swing, Single KB Windmill to Rotational Press, SkiErg / Ball Slams, Spine Roll, Squat Sprawls, Standing Arm Screws, Standing Lateral Reach, Suspended Inverted Row (Hold), and V-Up to Bicycle.

Search https://www.onnit.com for additional relevant exercises and update the above list accordingly.

If creating a routine for one week or longer, refer to https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911 for periodization guidelines.

Structure the workout as follows: 1. Mobility warm-up, 2. CNS preparation, 3. Block A (submaximal exertion), 4. Block B (maximal exertion), 5. Decompression.

Include the note: 'If you like this workout you can learn more at: https://www.yudaewellness.com'.