23/2/23 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

400m Run or 1:30 Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15secWall Lean March

METCON

"Badfish"

Every 10:00 Minutes, 3 sets:

800m Run

40/28 Cal Echo or 45/33 Cal Assault Bike

200m Run Sprint

***Alternate Variation for Weather***

"Goodfish"

Every 10:00 Minutes, 3 Sets

Shuttle Run (12 x 7.5m)

40/28 Cal Echo or 45/32 Cal Assault Bike

Shuttle Run (8 x 7.5m)

20/14 Cal Echo or 22/16 Cal Assault Bike

Shuttle Run (4 x 7.5m)

Core Finisher

8:00 for Quality

5 Hollow Roll to V-Up *over and back is 1 rep

5 Slider Body Saws

10 Plank Hip Twists *over and back is 1 rep

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

Part A) Press to Handstand Progression

*Watch the video and work to the most challenging point and part of the progression you can there

**L-Sit to Hip Lift would be great to see

Part B) 5 Minute AMRAP:

10 Alt V-Ups

:20 Hollow Rock

:30 Plank Hold