17/08/23 Thursday Workout of the Day

Warm-Up:

9:00 minute EMOM, Alternating Stations

Minute 1: 200/170m Row

Minute 2: 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps

Minute 3: 8 Ring Rows + 8 Alternating Box Step-Ups

"Knight and Day"

3 Rounds For Time

1000m Row

100 Double Unders

20 Renegade Rows 22.5/15kg

10/10 Contralateral Kettlebell Front Rack Step-Up 24/20'', (1x 24/16kg))

Time Domain: 22:00-27:00 minutes

30:00 Time Cap

Recovery / Mobility Protocol

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 *Repeat from last week (Keeping the hip and midline work)

5 Sets: For Quality

:15 / :15 second Copenhagen Plank

:15 / :15 second Star Plank

:15 / :15 Single Leg RDL Iso Hold

Quality Isometrics today for hip and back health. Take these seriously and they will make you feel so much better.