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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


Optional Accessories

3-4 Sets, For Quality



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