13/06/24 Thursday Workout of the Day

Warm-Up

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

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2 Rounds

30 sec Row

30 sec Shuttle Runs 7.5/7.5m

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

Gymnastics Progressions

Handstand Walk Skills and Drills

"Ajak"

20:00 AMRAP

450/400m Row

300m Run

5m Handstand Walk/2 Wall Walk

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round

RX+: 

20:00 AMRAP

450/400m Row

300m Run

7.5m Handstand Walk

7/6* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round

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

30 second Ring Plank Hold

Rest 15 second

30 second Hammer Curls

Rest 15 seconds

15/15 Second Single Arm Wall Facing Handstand Hold

Rest 15 seconds

15-20 second Supine Grip Chin Over Bar Hold

Rest 60 seconds between sets