10/10/24 Thursday Workout of the Day

Warm-Up

2:00-3:00 Cardio Choice

-

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

-

3 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Hollow Rocks + 10 second Hollow Hold

10 Alternating Lateral Lunges

"Tai Lung"

16:00 EMOM

minute 1: 15m Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 GHD Sit-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebells: 24/16kg

Dumbbells 22.5/15kg

Wall Ball: 9/6kg

Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10

Level 1:

16:00 EMOM

minute 1: 15m Bodyweight Walking Lunge

minute 2: 20 Abmat Sit-Ups

minute 3: 15 Wall Balls

minute 4: Rest

Wall Ball: 9/6kg

Accessories

For Quality:

5 Sets:

20-:30 Flutter Kicks

:30-:45 Superman Angels with Shoulder Rotations

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch