12/07/23 Wednesday Workout of the Day

Warm-Up: 8:00 minutes to complete

2 Rounds, for Quality

:40 second Row + : 40 second Run or Shuttle Run

:15 second Dead-Hang + :15 Active Hang

10 Alternating Cossack Squats

:10-:15 sec Tuck L-Hang

5/5 Pendulum Lunges

Gymnastics Skill / Strength

10:00 minute EMOM, Alternate each minute:

min 1: 2 Skin The Cat

min 2: 2 Weighted Strict Pull-Ups

"Burnt"

Every 9:00 minutes, 3 Sets

400/350m Row

300m Run

20 Pull-Ups

30m Dual Dumbbell Suitcase Walking Lunges 22.5/15kg

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

3 Sets, For Quality

10/10 Single Arm Dumbbell Bent Over Rows

10 Dual Dumbbell Bicep Curls

10 Reverse Nordic Curls

:30 second Dual Kettlebell Front Rack Wall Sit, light loads