22/02/24 Thursday Workout of the Day

Warm-Up

8:00 minutes, For Quality

40 seconds Cardio Choice

10 Alternating Samson Lunge

8/8 Suitcase Kettlebell Deadlifts

20/20 second Single Leg Glute Bridge Hold

Conditioning

"Kirby"

Every 10:00 minutes, 4 Sets

40/30 Calorie Echo Bike

20 Single Dumbbell Box Step-Overs 22.5/15kg

400/350m Ski or Row

100m Dual Kettlebell Farmers Carry 32/24kg

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

PRVN 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

20/20 second GHD Pallof Press Hold

20/20 Copenhagen Plank

10 Plank Hip Drops , Slow and Controlled