16/3/23 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 Machine Choice

10 Alt V-Ups

10 Hollow Rocks

:10sec Hollow Hold

5Inchworm to Hollow

METCON

"Alpha"

Every 10:00 minutes, 3 Sets

50/40 Cal Row

30 Medball Weighted Sit-Ups 9/6kg

40/30 Cal Bike

100m Dual KB Front Rack Carry 24/16kg

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

8/8 Half Kneeling Paloff Press w/Rotation

16 KB Renegade Rows

:45secSandbag Bear Hug Hold