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20/07/23 Thursday Workout of the Day

Warm-Up: 10:00 minute Cap

3 Sets, For Quality

1:00 Row or Bike

10 Hollow Rocks

:20 / :20 second Side Plank


"Lansky"

20 minute EMOM, Alternate each minute:

Minute 1: 15/11 Calorie Echo Bike

Minute 2: 15 GHD Sit-Ups or 20 V-Ups

Minute 3: 15/12 Calorie Row

Minute 4: -Max Burpees


Rest 4:00 minutes


12 minute EMOM, Alternate each minute:

Minute 1: 15/11 Calorie Echo Bike

Minute 2: 15 GHD Sit-Ups or 20 V-Ups

Minute 3: 15/12 Calorie Row

Minute 4: -Max Burpees


Score = Total Burpee Reps


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: Core / Oblique Focus

4 Sets, For Quality

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