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19/10/23 Thursday Workout of the Day

Warm-Up

8:00 minutes for Quality

9/7 Calorie Echo Bike


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

100m Farmers Carry with Kettlebells

8 Strict Handstand Push-Ups

Load: 24/16kg


Goal: ~ 4 Rounds


Recovery / Mobility Protocol

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


Optional Accessories

4 Sets, For Quality

:30/:30 secondPaloff Press Hold

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