31/5/23 Wednesday Workout of the Day

Warm-Up

3:00 Row, Damper of 1

*Build Cadence from 18spm minute 1 by increasing by 2spm every 30 seconds

into..

3 Sets

6/6 Archer Ring Rows

8/8 Suitcase Kettlebell Deadlift

10/10 Single Leg Glute Bridge March

12/12 secondStar Plank

Skill

10:00 EMOM

1 Weighted Strict Pull-Up

"Lovelace"

For Time:

1500/1250m Row or 4000/3000m Bike

Into:

10 Rounds,

100m Farmers Carry 32/24kg x 2

10 Pull-Ups

Time Domain: 15:00-20:00

Time Cap: 22 minutes

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

3-4 Sets, For Quality

6-8 Cuban Rotations 40x1 Tempo

10 Chest Supported Trap 3 Raises

15Chest Supported Reverse Dumbbell Flys