13/12/23 Wednesday Workout of the Day

Warm-Up

8:00 minute EMOM

min 1: 40 second Row or Bike

min 2: 10 Ring Rows

min 3: 20 Bear Plank Shoulder Taps

min 4: 10 Dead-Bugs

"A storm of swords"

30:00 minute AMRAP

10/7 Cal Echo Bike or 12/9 Calorie Assault Bike

10/8 Strict Pull-Ups

100m Farmers Carry 24/16kg

10/8 Cal Row

10/8 Ring Push-Ups

Machine Substitutions: 

Bike or Row for 150m Run

Bike or Row = 12/9 Calorie Bike Erg or 10/8 Calorie Ski Erg

PRVN 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, For Quality

10-12 Behind the Back Barbell Wrist Curls

10 x Hammer Curl + Bicep Curl to Arnold Press

15-20 Banded Tricep Pressdowns