14/03/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 minute Cardio Choice

10m/10m A-Skips + B-Skips

5/5 Running Wall Drill : Triplet Switch

10 Mountain Climber Lunge to Stretch

30 second Glute Bridge March

Conditioning

"The Volturi"

Every 12:00 minutes, 3 Sets 

1000/850m Bike Erg

800m Run 

1000/850m Bike Erg

*Machine Sub Choices

1.1/1k Echo, 500/425m Row Erg, 450/390m Ski Erg

*Run Sub Choice: 

32 x Shuttle Run 8/8m

900/780m Ski Erg

1000/850m Bike Erg

Primary Objective: Complete each set in sub 9:00 minutes

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories 

4 Sets, for Quality

8/8 Half Kneeling Kettlebell Chop and Lift

:30/:30 second Pallof Press Hold

10/10 Single Leg Barbell Hip Thrust

Rest as needed