12/10/23 Thursday Workout of the Day

Warm-Up

2 Sets, for Quality (6:00 minutes)

:24 Second Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

6Inchworm Slides

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

The Square Handstand Walk

Level 3:

Freestanding Handstand Plate Walks

Level 2 and Masters 55+

Handstand Plate Walks (Wall Supported)

Level 1:

Box Plate Walks

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 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

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

:30/:30 second Thread the Needle Stretch

Optional Accessories

4 Sets, For Quality

15m/15m Single Arm Overhead Carry, For Load

20 Alternating V-Ups

:30/:30 secondPaloff Press Hold