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05/07/23 Wednesday Workout of the Day

Warm-Up:

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm to hollow

10-15 Double Unders or 20 Single Unders


“Blazing Saddles”

40 minute EMOM, Alternate each minute:

Minute 1: 9/7 Calorie Echo Bike + 10 Air Squats

Minute 2: 20 V-Ups or 15 GHD Sit-Ups

Minute 3: 9/7 Calorie Row + 9/7 Handstand Push-Ups

Minute 4: 50 Double Unders


Recovery #3


Optional Accessories

4 Sets, For Quality:

1:00 Forearm Plank Hold

10 Dumbbell Seated Arnold Press, medium load

12 Prone Reverse Fly, light load

30 seconds hollow hold


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