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10/10/23 Tuesday Workout of the Day

Warm-Up:

2 Sets, For Quality

200m Run

12/12 second Single Arm Plank

:36 Second Bike


Gymnastics Progression

Spend 15:00 minutes going over progressions

*Favorite Progression

Low Bar Kicking Pull-Over (1:30 in Video)

Modified Ice Cream Makers (2:35 in Video)


Conditioning

"Jessie"

3 Sets, For Max Reps

9:00 minute AMRAP

400 Run

400 Run

20/14 Calorie Echo Bike

400 Run

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Load: 22.5/15kg


Recovery / Mobility

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Frog Pose

1:00 /1:00 minuteCrossbody Lat Stretch


Optional Accessories

Part A)

5 Sets, For Load + Max Reps

3-5 Weighted Strict Pull-Ups

Rest 30 seconds

-Max Unbroken Strict Pull-Ups @ 20x1 Tempo

Rest 2:00 minutes


Level 2:

5 Sets, For Quality

3 Eccentric Pull-Ups (5 second negative)

Rest 30 seconds

Max Unbroken Ring Rows @ Parallel

Rest 2:00 minutes


Level 1:

5 Sets, For Quality

Max Chin Over Bar Hold

Rest 30 seconds

10-12 Ring Rows @ 45 Degree Angle

Rest 2:00 minutes


Part B)

4 Sets

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