24/05/24 Friday Workout of the Day

Warm-Up

400m Run

Mobility

40 second Dead-Hang or 20/20 Single Arm Hang

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

2 Sets, For Quality

10/10m A-Skips + B-Skips

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

"La Scapigliata”

3 Sets, For Time

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total

Time Cap: 40 minutes

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories : Lats / Biceps

3 sets, For Quality

10/10 Single Arm Dumbbell Row

10 Dumbbell Zottman Curls

10-12 Glute Bridge Dumbbell Pull-Overs