10/06/23 Saturday Workout of the Day

Warm-Up:

3 Rounds for Time

30 second jump rope practice

5/5 Double Kettlebell Windmill

7 Tuck-Ups w/eccentric

8/8Single Arm KB Clean and Press

Weightlifting

Push Jerk

Every 4:00 minutes, 3 Sets

7 Reps @ 60%

5 Reps @ 65%

3 Reps @ 70%

% of Push Jerk

Increase weight each set

Rest only as long as it takes to adjust loads

"Annie"

For Time

50-40-30-20-10

Double-Unders

Sit-Ups

Time Domain: 5:00-10:00

Time Cap: 10:00 minutes

Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessories

4 Sets, For Quality

5 Deficit Box Pike Handstand Push-Up + 10 second hold in Pike Handstand on Final Rep

8Cuban Rotations