03/12/24 Tuesday Workout of the Day

Warm-Up

1:00 Kneeling Forearm Stretch

:45/:45 Banded Front Rack Stretch

-then-

For Quality:

12:00 EMOM

Minute 1: 10/10 Banded Archer Row

Minute 2: 10/8 Calorie Row

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps

Minute 4 - :10 Dead Hang + 10 Scap Pull-Ups

Gymnastics

Chest to Bar Progression

Butterfly Chest to Bar

"Just Tap It In"

4 Sets

3:00 On/1:00 Off

15/12 Calorie Row

15 Chest to Bar Pull-Ups

15 Box Jumps

*Pick up where you left off each round.

Box: 24/20''

Score = rounds + reps

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Level 1:

12/9 Calorie Row 

10 Jumping Pull-Ups

12 Box Jumps

Level 2:

 10 Chest to Bar or 15 Pull-Ups

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 Finisher

3-4 Sets

10-12 Bent Over Reverse Flys

10-12 Dual Dumbbell Zottman Curls

30m Sandbag Bear Hug Carry or Dual Kettlebell Carry