26/06/24 Wednesday Workout of the Day

Warm-Up:

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

-

2 Sets, For Quality

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

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Then into the Rowing Technique and Running Skills and Drills

Drills / Primer

Spend 10:00 minutes practicing form drills for both the run and the row.

Rowing Technique

+

A-Skip + B-Skip

"Butch Coolidge"

1.6km Run

2km Row/4km Bike

1.6km Run

Goal: 20:00-25:00 minutes

Time Cap: 30 minutes

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories: Core Finisher

For Completion:

3 Sets, For Quality

:10 Hollow Hold + 10 V-Ups

-rest :30 seconds-

:10 Glute Bridge Hold + 20 Glute Bridges

-rest :30 seconds-

20 Weighted Russian Twists + 20 Russian Twists

Rest :60 seconds Between Sets.