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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


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

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

R: as needed b/s


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


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