19/4/23 Wednesday Workout of the Day

Cardio Specific Warm-Up

2-3 Sets or 10:00 minutes, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SLGlute Bridge w/pause

Metcon

"Aston Villa"

Every 10:00 minutes, 4 sets, Complete the following:

600m Run

50/42 Cal Row

40/32 Cal Echo

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

4 Sets, For Quality

10/10 Standing Banded Psoas March

:30-:40 second Heavy Sandbag Bear-Hug Hold

8-10 Glute Ham Raises

R: as needed b/s

*if needed, we can do band assisted glute ham raises