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12/10/23 Thursday Workout of the Day

Warm-Up

2 Sets, for Quality (6:00 minutes)


Gymnastics Skills

Every 2:00 minutes, 5 Sets

:30 seconds of Working Time Accumulating

Rest the remainder of the 2:00 minutes before getting back into the next set


Competitor


Level 3:


Level 2 and Masters 55+


Level 1:


Conditioning

"Buzz"

4 Sets of the following:

3:00 minutes On : 1:00 minutes Rest

3 Wall Walks

15/12 Calorie Row

2 Wall Walks

15 Toes to Bar

1 Wall Walk

Max Alternating Dumbbell Hang Snatch @ 22.5/15kg


Recovery / Mobility Protocol

1:00/1:00 1:00 minute Scorpion Stretch


Optional Accessories

4 Sets, For Quality

:30/:30 secondPaloff Press Hold

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