03/07/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer:

1x Through

10/7 Calorie Echo Bike

12 GHD Sit-Ups

200m Run

Workout of the Day

"Hey Ya"

Every 6:00 x 4 Sets

20/14 Calorie Echo

25 GHD Sit-Ups

400m Run

Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

RX+: 

Every 6:00 x 4 Sets

20/14 Calorie Echo

30 GHD Sit-Ups

400m Run

Level 2:

Every 6:00 x 4 Sets

18/13 Calorie Echo

20 GHD Sit-Ups

400m Run

Level 1:

Every 6:00 x 4 Sets

15/11 Calorie Echo

20 Abmat Sit-Ups

300m Run

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

4 Sets: For Quality

10 Weighted Russian Twist (Over and Back = 1)

15 Seated Barbell Calf Raises

:30 Dual Kettlebell Front Rack Wall Sit