10/05/24 Friday Workout of the Day

Warm-Up

2 Rounds, For Quality

1:00 minute Rowing Form Work

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

Conditioning Benchmark

"Lyons"

30:00 minute EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 Burpees

Score = Rounds

Best possible score = 30 Rounds

If you take a round off then score is 29/30

RX+: 

30:00 minute EMOM

Min 1: 20/15 Calorie Row

Min 2: 15 Burpees

Score = Rounds

Primary Objective: Complete 25+ rounds

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

minute 1: 10-12 Tall Kneeling Banded Lat Pull-Downs

minute 2: 8-10 Dual Dumbbell Zottman Curls

minute 3: 6/6 Half Kneeling KB Chop and Lift