23/08/23 Wednesday Workout of the Day

Warm-Up: 8:00 minute Cap

2 Sets, For Quality

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

10 Alternating V-Ups

:30 second Scapular Pull-Ups

Strength

12 minute EMOM, Alternate each minute:

minute 1: 10 Dual Kettlebell Hollow Body Floor Press

minute 2: 10 Seated Banded Rows 30x1 Tempo

minute 3: 10GHD Russian Twists / Russian twist 10/5

"G.I. Jane"

For Time:

100 Burpee

100 Pull-Ups

* Break up however you see fit

Time Domain: 8:00-13:00 minutes

Time Cap: 18:00 minutes

Recovery / Mobility Protocol

2:00 minute Elevated Prayer Stretch

1:00/1:00 minute Scorpion Stretch

2:00 minute Seated Straddle

2:00 minute Seated Saddle Pose

Optional Accessories

3 Sets, For Quality

10 Strict Knee to Elbows

20 Alternating Dumbbell Bicep Curls

:30 second Hollow Body Hold