24/11/23 Friday Workout of the Day

Warm-Up

8:00, For Quality

1:00 Machine Choice

5 Inchworm Push-Ups

10 Quadruped Scapular Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats

Conditioning

"Tolerate it"

10:00 minute AMRAP

1000m Run

In the Remaining Time Complete AMRAP

10 Thrusters 43/30kg

10 Pull-Ups

Directly into..

10:00 minute AMRAP

100/80 Calorie Row

In the Remaining Time Complete AMRAP

10 Wall Balls 9/6kg

10 Push-Ups

Directly into..

10:00 minute AMRAP

100/80 Calorie Echo Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

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

10/10 Single Arm DB Bent Rows

12 Tall Kneeling Straight Arm Banded Lat Pull-Downs

6/6 Bulgarian Split Squats

:15GHD Supine Hold