10/04/24 Wednesday Workout of the Day

Warm-Up:

3:00 minutes Cardio Choice 

Into.. 

2 Sets, For Quality

10 Plank Hip Drops

5/5 Single Arm Ring Rows, Easy to moderate position 

10m + 10m A-Skips and B-Skips

Gymnastics Skills and Drills

Rope Climb + Toe to Bar Skills and Drills

Spend 10:00-15:00 minutes Prepping for the Workout

Conditioning

"Tenet"

3 Rounds

400m Run 

30 Toe to Bar 

400m Run

6-5-4 Rope Climbs

Time Domain: 18:00-25:00 

Time Cap: 27:00 minutes

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

12:00 minute EMOM, 4 Sts

Minute 1: 16 Alternating KB Gorilla Rows

Minute 2: 10/10 Weighted Single Leg Calf Raises

Minute 3: 8-10 Bent Over DB Reverse Fly

Minute 4: 10 Reverse Nordica Curls