02/01/25 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets/200m Run

8 Ring V-Outs/ Burpee

8 Ring Rows/16 Mountain Climbers

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

"Bowser Castle"

40:00 EMOM

minute 1: 13/10 Calorie Echo

minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: 22.5/15kg

Stimulus: Muscular Endurance / Volume

RPE: 7/10

"Bowser Castle" (no equipment)

40:00 EMOM

minute 1: 100m Run

minute 2: 20 Alt V Sit-Ups

minute 3: 20 Squat

minute 4: 20 Push-Ups

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed