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11/5/23 Thursday Workout of the Day

Warm-Up

2-3 Sets, For Quality

2:00 Cardio Choice

into

2 Rounds

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges


Metcon

"Blood on the Dance Floor"

Every 6:00 minutes, 5 Sets

400/350m Row

20/14 Calorie Bike

400m Run


Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories

3 Sets

:20/:20 Star Plank

:20/:20 Copenhagen Plank

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