07/08/24 Wednesday Workout of the Day

Warm-Up:

:45/:45 Couch Stretch

12/12 Bird Dogs from Crawling

-then-

For Quality:

6:00 AMRAP

:30 sec Wall Lean March

10 Deep Lunge Mountain Climbers

10m/10m A-Skips + B-Skips

"Memento mori"

Every 12:00 minutes, 3 sets, Complete the following:

1000m Run

Set 1: 60/48 Cal Row

Set 2: 200 Double Unders/600 Single Unders

Set 3: 40/28 Cal Echo Bike

Stimulus: Lactate Threshold

RPE: 8/10

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

For Quality

4 Sets,

:16/:16 Copenhagen Plank

:16/:16 Side Star Plank

:24 Feet Elevated Hamstring Plank