10/06/24 Monday Workout of the Day

Warm-Up:

For Completion

6:00 AMRAP

5/5 Worlds Greatest Stretch

6 Inchworm to Hollow Body

12 Plank Shoulder Taps

8 Scapular Pull-Ups

8 Kip Swings

"Murph" (Benchmark Hero Workout)

For Time

1.6km Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1.6km Run

RX+:

Wear a 9/6kg Weight Vest 

Unpartitioned

Goal: 40-50 minutes

Time Cap: 55 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