26/4/23 Wednesday Workout of the Day

Warm Up:

9 minute EMOM, alternating each minute:

Minute 1: Row @ moderate intensity

Minute 2: *Mobility Exercise*

Minute 3: 45 Second Weighted Wall Sit Hold

For Minute 2, please alternate each round between the following Mobility Exercises:

Round 1: 25/25 Second World's Greatest Stretch

Round 2: 25/25 Second Banded Front Stretch

Round 3: 25/25 SecondQuadruped Thoracic Rotations

Metcon

"Zax"

For Time:

1500m Row

10 x Shuttle Run 7.5m/7.5m

30 Burpee Box Jump Overs, 24/20”

30 Dual Kettlebell Clean and Jerks, 24/16kg

30 Burpee Box Jump Overs, 24/20”

10 x Shuttle Run 7.5m/7.5m

1500m Row

Time Domain: 22:00-27:00

Time Cap: 30 minutes

Recovery

: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

1:00Updog Pose

Optional Accessories

3-4 Sets, For Quality

10/10 RNT Split Squat

10 Seated Barbell Goodmorning

15Ring Hamstring Curls