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

Bar Muscle-Up Skill Progressions

"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 Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minuteCrossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

10 Dual Dumbbell Zottman Curls

10/10 Single Leg Barbell Hip Thrust

:35 secondweighted sorenson hold