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02/02/24 Friday Workout of the Day

Warm-Up

2:00 minute Cardio Choice

Into..

3 Rounds

Into.. 

3 Rounds

Hold each position for 3-5 seconds

Rest as needed between each set through


Skill Progressions


The goal is to spend 10:00-15:00 minutes here prior to the workout on specific points for these high skill gymnastics movements.


Conditioning

"Higasayama"


3 Rounds:

15 Chest to Bar Pull-Ups

15 Dumbbell Thrusters 22.5/15kg

15 Burpees to Target

1:00 rest between rounds


-Directly into-


3 Rounds:

8 Bar Muscle-Ups

8 Dual Dumbbell Ground to Overhead, 22.5/15kg

8 Box Jump Overs 24/20''

1:00 minute rest between rounds


Score: Total Time Including Rest

Time Domain: 16:00-20:00 minutes

Time Cap: 25:00 minutes


PRVN Recovery #7

1:00/1:00 Couch Stretch


Optional Accessories

4 Sets, For Quality

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