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02/05/24 Thursday Workout of the Day

Aaron Marcelino
Apr 27, 2024
1 min read

Warm-Up

8:00 minutes, For Quality

10 Down Dog Toe Taps

5/5 Single Arm Ring Rows w/ Pause at Chest

30 second Thoracic Extension Against the Wall

15 second Wall Supported Handstand Hold with Weight Shifts

Gymnastics Skills

Handstand Walk Drills / Progressions

"Starburst"

10 Rounds for Time

1 Rope Climb

5m Handstand Walk

7/5 Strict Pull-Ups

15m Mix Front Rack + Overhead Carry 24/16kg

Rest 1:00 minute after every 2 Rounds

Time Domain: 19:00-24:00 (Including rest time)

Time Cap: 27 minutes

RX+:

10 Rounds for Time

1 Legless Rope Climb

8m Handstand Walk

7/5 Strict Chest to Bar Pull-Ups

15m Dual Kettlebell Overhead Carry 24/16kg

Rest 1:00 minute after every 2 Rounds

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets, For Quality

8 Dumbbell Cuban Rotations

8/8 Side Plank Banded Row

12 Hollow Body Banded Lat Pull-Downs

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