13/03/25 Thursday Workout of the Day

General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

10-15 minute Class Progression

Handstand Walk Skills and Progressions

"Time Capsule"

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Handstand Walk

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes 

Secondary Objective: Consistency across all 5 sets

Level 2:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

3 Wall Walks

Level 1:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Bear Crawl

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold