13/11/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

200m Run

20 Bear Plank Shoulder Taps

6/6 Kettlebell Windmill

2 Wall Walks

8 Bar Kip Swings

6/6 Single Arm Ring Rows

Into.. 5-8 minutes

Handstand Walk Skill Progression

Gymnastics

8:00 EMOM

7.5m Handstand Walk

"Kitana"

Every 5:00 x 4 Sets

400m Run

21 Pull-Ups

12 Handstand Push-Ups

Goal Time Domain: Sub 4:00 / set

Stimulus: Gymnastics Conditioning 

RPE: 8/10

Rx+: 

Every 5:00 x 4 Sets

400m Run

21 Chest to Bar Pull-Ups

12 Strict Handstand Push-Ups

Level 1:

Every 5:00 x 4 Sets

400m Run

21 Ring Rows

12 Dual Dumbbell Seated Strict Press 12.5/7.5kg

Level 2:

Every 5:00 x 4 Sets

400m Run

15 Pull-Ups

9 Handstand Push-Ups 2’’ Riser

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

For Quality

4 Sets

10/10 Single Arm Dumbbell Bent Over Row

8-12 Reverse Barbell Curls

8-12 Ring Push-Ups