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23/08/23 Wednesday Workout of the Day

Warm-Up: 8:00 minute Cap

2 Sets, For Quality


Strength

12 minute EMOM, Alternate each minute:

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

1:00/1:00 minute Scorpion Stretch

2:00 minute Seated Straddle

2:00 minute Seated Saddle Pose


Optional Accessories

3 Sets, For Quality

20 Alternating Dumbbell Bicep Curls

:30 second Hollow Body Hold



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