22/3/23 Wednesday Workout of the Day

Warm-Up

2 Sets, For Quality

400m Run or 1:30 Echo Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15secWall Lean March

METCON

"Yondu"

3 Sets:

8:00 AMRAP:

1000m Run

Max Cal Echo Bike

Score: Total calories on Echo Bike

*Each new AMRAP increase run by 200m.

Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between amraps

Yoga Flow

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

4 Sets, For Quality:

8/8 Side Plank Feet Elevated + Hip Drop

8 Hamstring Sliders

8 Kang Squats

Rest as needed between sets

If you don’t have slides perform glute bridge hold for 45 seconds