12/09/24 Thursday Workout of the Day

Warm-Up

2 Sets, For Completion

30 seconds work 

15 seconds transition between movements

- Row 

- Wall Supported Handstand Hold 

- Alternating V-Ups 

- Single Arm Ring Row (15sec/arm)

- Single Arm Glute Bridges (15sec/leg)

Gymnastic Skills and Progressions

Rope Climb Skill Work

Toe to Bar Skill Work

"Homecoming"

For Time:

50 Burpees

5 Wall Walks

50/40 Calorie

5 Wall Walks

50 Toe to Bar

5 Wall Walks

15 Shuttle Runs

5 Wall Walks

10 Rope Climbs

Shuttle Run = 7.5m/7.5m Out and Back =1

Goal: 19:00-25:00 

Time Cap: 27:00 

Stimulus: Chipper Conditioning / Pacing / Muscular Endurance 

RPE: 8/10

Level 2:

For Time:

40 Burpees

4 Wall Walks

40/32 Calorie

4 Wall Walks

40 Alternating Toe to Bar

4 Wall Walks

12 Shuttle Runs

4 Wall Walks

8 Rope Climbs

Level 1:

For Time:

30 Burpees

3 Wall Walks

30/24 Calorie

3 Wall Walks

30 Abmat Sit-Ups

3 Wall Walks

9 Shuttle Runs

3 Wall Walks

9 Rope Get Ups

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

Complete, For Quality

Every 2:00 x 4 Sets

10 Hollow Rocks

10 V-Ups

10 Russian Twists (Over and Back = 1 Rep) 

10 second Hollow Hold