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01/09/23 Friday Workout of the Day

Warm-Up: 12:00 minute Cap

400m Run, Easy

Into

2 Sets, For Quality:

:30 Second GHD Sorenson Hold into :30 Second GHD Face Up Hold

10 Bodyweight Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold

Into

400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.


Strength

Take 12:00 minutes to Establish


  1. Barbell Back Rack Stationary Reverse Lunge

Establish a 10RM / Leg


  1. Max Unbroken Strict Pull-Ups

Gymnastics Skill Session


"Flight"

3 Rounds for Time

400m Run

16 Pull-Ups

12 Front Squats 60/45kg

8/6 Bar Muscle-Ups


Time Domain: 9:00-14:00 minutes

Time Cap: 17:00 minutes


Recovery / Mobility Protocol

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Frog Pose

1:00 /1:00 minuteCrossbody Lat Stretch


Optional Accessories

3 Sets, For Quality


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