Workout of the day
Wednesday, August 9th 2022
WARM UP
3 Sets
:30 Jump Rope (work some skills in here)
12 Lunges
6 Tempo Ring Rows
3 Inchworm Push-Ups
then,
2 Sets
5 Tempo Wall Squats :
15 HS Hold
Set Up Gymnastic Progressions
GYMNASTIC SKILL WORK
3 Rounds
-Max Unbroken Strict Pull-Ups
-75 Single Unders (Rnd 2 50 double Unders,- Rnd 3 25 Criss Cross Single unders) (Or 1 Minute of new skill Practice)
-10/10 Pistols (all 10 before switching)
-3 Wall Walks or 50 HS Walk
Rest :90 b/w Rounds
“Hat Trick Variation”
3 Sets
-10 Cal Bike Sprint
-20 Wallballs (20/14) (11″/10″)
-6 DB Snatches (70/50) (Rx+ Squat Snatch)
Rest 2:00
All Out Effort!
RECOVERY
2:00 Easy Ski
-2:00 childs pose – hands on roller
:30 dead hang from bar
1:00 t-spine stretch on roller – reach back