10/10/23 Tuesday Workout of the Day

Warm-Up:

2 Sets, For Quality

200m Run

6/6 Single Arm Ring Rows

12/12 second Single Arm Plank

:24 Second Glute Bridge March

:36 Second Bike

Gymnastics Progression

Spend 15:00 minutes going over progressions

Bar Pull-Over

Teaching the Bar Pull-Over

Bar Pull-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

10 Bar Pull-Overs

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 Extended Arm Lizard Pose

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

10 Dumbbell Preacher Curls

15Bent Over Reverse Flys