Workout of the day

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

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