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25/10/23 Wednesday Workout of the Day

Warm-Up

3 Rounds, Increasing Intensity

200m Run

9/7 Calorie Bike


*cap this warm-up at 10:00 minutes to allow time to set-up and get the workout done in the time frame.


"Till I Collapse"

4 Sets, Each for Time

15/11 Calorie Echo Bike

400m Run

15/11 Calorie Echo Bike


Rest 1:1


Goal: Sub 4:00 /Set

Cap: 5:00/Set


Cap: 35:00


Recovery / Mobility

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 Rounds, For Quality

:30 Hollow Hold

 
 
 

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