08/08/24 Thursday Workout of the Day

Warm-Up

2:00 Row

:30 Extended Reverse Plank Bridge

:30 Puppy Dog Pose

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For Quality

2 Sets

8 Inchworm to Hollow Hold (1sec)

20 Bear Plank Shoulder Taps

10 Alternating Step-Ups

5 Step-Down Box Jumps

Handstand Walk

For Distance

5 Sets

:30 second Max Distance

1:30 Rest

*Handstand Walk Skills and Drills

"Enchiridion"

12:00 AMRAP

10 American Kettlebell Swings

8 Box Jumps

2 Wall Walk 'Complex'

*You will perform 2 strict handstand push ups at the top of each wall walk.

Kettlebell: 24/16kg

Box: 30/24’’

Score = Rounds + Reps

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Level 2: No Strict Handstand Push Ups at Top of Each Wall Walk

Level 1: No Strict Handstand Push Ups at Top of Each Wall Walk / Box 24in/20in

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 Accessories 

4 Sets, For Quality

8/8 Landmine Rotational Press

15-20 Banded Face Pulls