19/10/23 Thursday Workout of the Day

Warm-Up

8:00 minutes for Quality

9/7 Calorie Echo Bike

12 Bear Plank Kettlebell Pull Throughs

5/5 Single Arm Overhead Tall Kneeling to Standing

:20 secondReverse Table Top

Strength Stability Work

8:00 minute EMOM

1/1 Turkish Get-Ups

Keep a straight arm position, eyes locked on KB, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse. Sub out Single Arm Overhead Tall Kneeling to Standing

Conditioning

“Bella's Ball”

16:00 minute AMRAP

16/12 Calorie Echo Bike

8 Hollow Body Dual Kettlebell Bench Press

100m Farmers Carry with Kettlebells

8 Strict Handstand Push-Ups

Load: 24/16kg

Goal: ~ 4 Rounds

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretch

:30/:30 second Thread the Needle Stretch

Optional Accessories

4 Sets, For Quality

15m/15m Single Arm Overhead Carry, For Load

20 Alternating V-Ups

:30/:30 secondPaloff Press Hold