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
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.
Comments