03/10/24 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

30 seconds @ Each Station 10-15 sec Rotation

- Row

- World's Greatest Stretch

- Inchworm Push-Ups

- Alternating Goblet Cossack Squats

- Jump Rope

"Bison's Blast"

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: 9/6kg

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Rx+: 

Wall Ball: 12/9kg

Level 2:

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 9/6kg

Level 1:

For Time:

Every 15:00 x 2 Sets

24-16-8

Calorie Row*

Wall Balls

72-48-24 Singles

*Female Row Calorie 18-12-6

Wallball: 6/4kg

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

For Quality:

12:00 EMOM

Minute 1 - 30 second Goblet Loaded Wall Sit

Minute 2 - 6/6 Kettlebell on Foot Leg Extensions Smooth Tempo, Moderate Load

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.