02/08/24 Friday Workout of the Day

Warm-Up

3 Sets, For Quality:

20 Line Hops (Forward and Back)

10m A Skips + 10m B Skips

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

"Earn These Shields"

For Time:

1600m Run

40 Dual Dumbbell Box Step Overs

800m Run

20 Dual Dumbbell Box Step Overs

Dumbbells: 2x15/12.5kg

Box: 24/20''

Goal: 17:00-21:00

Time Cap: 25:00

RPE: 8/10

PRVN Reset

12:00 AMRAP

12 Bird Dogs from Crawling

:30 Saddle Pose

6/6 Side Lying Thoracic Rotation

:30 Puppy Dog Stretch

Optional Accessories 

For Quality:

12:00 EMOM

Minute 1 - :40 Dual Kettlebell RDLs, Moderate Load

Minute 2 - :40 Banded Glute Bridges

Minute 3 - :40 Goblet Cossack Squats, Moderate Load

Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)