07/07/23 Friday Workout of the Day

Warm-Up: 10:00 Running Clock

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Rows

10 Ring V-Outs

Skill Work

Bar Muscle-Up Skill Work

“The Great Race”

For Time:

400m Run

21 Dual Dumbbell Thrusters 22.5/15kg

15 Bar Muscle-Ups

21 Overhead Squats 45/30kg

Rest 2:00 minutes

400m Run

15 Dual Dumbbell Thrusters 22.5/15kg

12 Bar Muscle-Ups

15 Overhead Squats, 50/35kg

Rest 2:00 minutes

400m Run

9 Dual Dumbbell Thrusters 22.5/15kg

9 Bar Muscle-Ups

9 Overhead Squats 60/40kg

Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Recovery #7

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00pigeon pose

Optional Accessories

3 Rounds for Quality:

12/12 Dual Dumbbell Bulgarian Split Squat

8/8 Jumping Bulgarian Split Squats (Unweighted)

-Directly into max effort Wall Sit @ parallel

R: 2:30-3:00 b/s

Notes: Focus on being controlled and smooth on the Bulgarian Split Squat. The Jumping Bulgarian Split Squats work to be aggressive and explosive through the legs and lift the jumping leg far off the ground to create greater knee drive.