24/08/23 Thursday Workout of the Day

Warm Up:

2 Rounds, For Quality

200m Run

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

10m A-Skips

10m B-Skips

Rowing Technique

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

"Jerry"

For Time

1.4km Run

2km Row

1.4km Run

Time Domain: 20:00-30:00

Time Cap: 30:00 minutes

Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Sets, For Quality

15m/15m Single Arm Kettlebell Front Rack Carry

30/30m Plate Drag 25/20

30m/30m Uneven Loaded Farmers Carry