07/09/23 Thursday Workout of the Day

Warm Up: (10:00 minute Cap)

3 Sets, For Quality

1:30 Row (:30 ez, :30 mod, :30 hard)

10 Alternating Box Step-Ups 24/20''

10 Down Dog Toe Taps

10Deep Lunge Mountain Climber Lunges

Primer

2 Burpee Box Jumps

:20 seconds Row @ Pace

4 Box Jump Overs

:20 second Row @ Pace

2 Burpee Box Jumps

"Chupa Chups"

6 Sets: Each for Time (Time Cap 25mins)

5 Burpee Box Jumps 24/20''

250/220m Row

10 Box Jump Overs 24/20''

250/220m Row

5 Burpee Box Jumps 24/20''

Rest 1:1 between sets

Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

Accumulate the Following

30 Reverse Nordic Curls

50 Seated Calf Raises, Moderate Load

70 Prone PVC Pipe Press