21/08/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

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2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Ski: 45 sec Easy + 15 sec @ Pace

The Pharaohs

40:00 EMOM

min 1: Calorie Echo

min 2: Calorie Row Erg

min 3: Shuttle Run 7.5m Segment = 1 rep

min 4: Rest

Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Stimulus: Aerobic Capacity / Lactate Threshold

RPE: 9/10

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

3-4 Sets, For Quality

8-12 Glute Ham Raises

8-12 Reverse Nordic Curls

:30 second Weighted Sorenson Hold