29/08/24 Thursday Workout of the Day

Warm-Up

For Quality

3 Sets (12 Total Intervals)

30 seconds @ Each Station

15 seconds Transition between

-Echo Bike

-Inchworm to Hollow Body

-Jump Rope Practice

-Curtsy Lunges

"Lungo"

30:00 EMOM

Minute 1: 15/12 Cal

Minute 2: -Max Wall Walks

Minute 3: 50 Double Unders

Minute 4: -Max Shuttle Runs

Minute 5: Rest

Score = Max Total Reps

1 Shuttle Run = 7.5m Out and Back

Goal: 4-8 Reps on Each of the Max Rep Movements

Stimulus: Mixed Modal Lactate Threshold Work

RPE: 8/10

Rx+: 

As prescribed

Level 2:

30:00 EMOM

Minute 1: 13/10 Cal

Minute 2: -Max Wall Walks

Minute 3: 35 Double Unders

Minute 4: -Max Shuttle Runs

Minute 5: Rest

Score = Max Total Reps

1 Shuttle Run = 25ft (7.5m) Out and Back

Level 1:

30:00 EMOM

Minute 1: 12/9 Cal

Minute 2: -Max Wall Walks

Minute 3: 60 Single Unders

Minute 4: -Max Shuttle Runs

Minute 5: Rest

Score = Max Total Reps

1 Shuttle Run = 7.5m Out and Back

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

For Quality

4 Sets

:30 second Wall Supported Handstand Hold

:30 second Russian Twists

10-15 Seated Barbell Calf Raises

Rest as needed b/t sets