11/12/24 Wednesday Workout of the Day

Warm-Up

:45/:45 Seated Figure Four Stretch

12/12 Twisted Cross

24 Scap Push Ups

-then-

For Quality

10:00 AMRAP

:30 second Row

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

15m Burpee Broad Jumps

"PRVN Baseline"

18:00 AMRAP

28/22 Calorie Row

14 Burpee Box Jump Overs

Box: 24in/20in

Score = Rounds + Reps

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Level 1:

18:00 AMRAP

20/16 Row Calories

14 Burpee Box Step-Ups

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

For Quality:

10:00 EMOM

Minute 1 - 5/5 Knees over Toes Split Squats, Light Load

Minute 2 - :20/:20 Single Leg Hip Thrust Hold, Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.