20/03/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, Increasing Intensity

200m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

200/170m Row

Strength

Strict Press + Push Press

Every 2:30, 4 Sets

3+5 @ 75%+ of Strict Press

Conditioning

"Boltneck"

5 Rounds for Time:

200m Run

250/215m Row

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Run Sub : 8 x Shuttle Run 8/8m or 500/425m Bike Erg or 700/550 Echo Bike

Row Sub: 550/450m Echo Bike or 225/190m Ski Erg

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets, For Quality

8/8 Bulgarian Split Squats

10 Reverse Nordics

:60 second Forearm Weighted Plank Hold