19/04/24 Friday Workout of the Day

Warm-Up

15:00 minutes, For Quality

1:00 minute Cardio Choice

15 Banded Goodmornings

15 second Active Tuck Hang

8 Inchworm to Hollow

10 Hollow Rocks

30 second Wall Supported Handstand Hold

Conditioning

"Lois"

3 Sets for Total Reps:

1 Minute Bar Facing Burpee

1 Minute Deadlift

1 Minute Toes to Bar

1 Minute Shoulder to Overhead

1 Minute Calorie Echo BIke

1 Minute Rest

Barbell: 70/45 kg

Score = Reps / Set

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories 

4 Sets, For Quality

10 Glute Ham Raises

15 second L-Sit

20 Banded GHD Hip Extension

25 second Max Rep Alternating V-Ups

Rest as needed between sets