10/09/24 Tuesday Workout of the Day

Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

-A Skips + B-Skips

- Bird-Dogs w/ Pause at Extension

- Dead-Bug with Alternating Heel Taps

- Lateral Shuttle 7.5m Out and Back

"Are You Ready"

Every 6:00 x 6 Sets

400m Run

30/22 Calorie Echo

Goal: Complete each set in under 4:00 

Stimulus: V02 Max Intervals

RPE: 9/10

Rx+: 

Every 6:00 x 6 Sets

400m Run

40/28 Calorie Echo

Level 2:

Every 6:00 x 6 Sets

400m Run

25/18 Calorie Echo

Level 1:

Every 6:00 x 6 Sets

200m Run

25/18 Calorie Echo

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 - Ring Crunches

Station 2 - Chinese Plank Hold

Add load to the chinese plank hold if able