04/04/23 Tuesday Workout of the Day

Warm Up:

3 Sets, For Quality:

15 I, Y, T's, Light Fractional Plates

5/5 World's Greatest Stretch

20/20 Lateral Banded Monster Walks

then complete:

6 Sets:

15 seconds on : 45 seconds off

Max Air Squats

*Looking for maximum speed on these reps. It doesn't matter if Range of Motion is a little off, it is about the speed of the movement

Skill/Drills

Ring Muscle-Ups

-Seated Banded Ring Muscle-Up

-Feet Elevated Ring Muscle-Up Transition

-Ring Swing Pull-Ups

-Muscle-Up Pop Swing + Swing and Pull to Hip

METCON (Time Cap: 22:00)

“Brentwood”

4 Sets, Each for Time

8/5 Pull Up

7 Burpee Box Jump Overs 24/20”

15/11 Cal Echo

7 Burpee Box Jump Overs 24/20”

8/5 Pull Up

Rest 2:00 minutes between sets

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Quality:

10 DB Poliquin Raises, Moderate Weight

10/10 Single Arm Dumbbell Rows, Heavy Weight

:20/:20 Single Arm Ring Plank Hold