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26/06/24 Wednesday Workout of the Day

Warm-Up:

-

2 Sets, For Quality

--

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.



"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


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.



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