29/6/23 Thursday Workout of the Day

Warm-Up

Run 500m

10 Deep Lunge Mountain Climbers

10 Air Squats

:15 second Dead-Hang + :15 second Active Hang

Run 400m

10 Deep Lunge Mountain Climbers

10 Squat Jumps

:15 second Dead-Hang + :15 second Active Hang

Run 300m

10 Deep Lunge Mountain Climbers

10 Jumping Lunges

:15 second Dead-Hang + :15 second Active Hang

"A Knife and No Coin"

8 Minute AMRAP:

600m Run

And in remaining time, complete as many rounds as possible:

18 Wall Balls 9/6kg

12 Strict Pull-Ups

Rest 3:00 minutes

8 Minute AMRAP:

800m Run

And in remaining time, complete as many rounds as possible:

15 Wall Balls 9/6kg

9 Strict Pull-Ups

Rest 3:00 Minutes

8 Minute AMRAP:

1000m Run

And in remaining time, complete as many rounds as possible:

12 Wall Balls 9/6kg

6 Strict Pull-Ups

Score: Reps Across All Sets

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories:

For Quality:

Accumulate the following reps & times:

2:30/2:30 minute Side Plank Hold

60-80 V-Ups

100 Russian Twists 15/10kg plate

You can accumulate these reps and times in any way you wish. However, as long as you accumulate the volume of each movement that is required. Scale the V-Ups to Knee Tucks and Russian Twists to a lighter load or even unloaded if needed.