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30/08/23 Wednesday Workout of the Day

Warm-Up:

12:00 minute EMOM, Alternate Each Minute

minute 1: 10 Air Squats + 10 V-Ups

minute 2: 10 Alternating Step-Ups + 20 Single Unders

minute 3: 5Walking Inchworm to Hollow (3 second pause)


Technique: Gymnastics


"Safe House"

21:00 minute AMRAP

14 Toe to Bar

14 Box Jumps 24/20''

14 Wall Balls 9/6kg

42 Double Unders


Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minuteUpdog Pose


Optional Accessories

4 Sets , For Quality

:40 second Weighted Plank Hold

:20 second Hollow Hold



 
 
 

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