02/01/24 Tuesday Workout of the Day

Warm-Up

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: :20-:30 second Wall Supported Handstand Hold

minute 3: 10 Bar Kip Swings + 8-10 Push-Ups

minute 4: Seated Box Jump to High Box

Strength: Push Press (TEST)

Every 2:00 minutes, 6 Sets

3 Reps, starting @ 70% of 1RM and building towards a new 1RM Push Press

Workout Primer / Gymnastic Skills / Progressions

Toenail Spot Ring Muscle-Up

Box Ring Muscle-Up Transition + Dip

Seated Band Assisted Ring Muscle-Up

The Box Piked Handstand Push-Up

Conditioning

"Texas Longhorn"

16:00 minute EMOM

min 1: 15/12 Calorie Row

min 2: 5 Ring Muscle-Ups/8 Pull-Ups + 8 Ring Dips8 Pull-Ups + 8 Ring Dips

min 3: 15 GHD Sit-Ups/15 Abmat Sit-Ups

min 4: 12 Handstand Push-Ups/8 Box Pike Strict Handstand Push-Ups (Toes on Box)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessory Work

15 minute EMOM

Minute 1: 10 Strict Knees to Elbows

Minute 2: 20/20 seconds GHD Side Plank Paloff Hold

Minute 3: 50 seconds Mountain Climbers

Minute 4: 10 Tall Kneeling Banded RNT Overhead Press

Minute 5: Rest