16/11/23 Thursday Workout of the Day

Warm-Up

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Coaching Gymnastics Progression

Toe to Bar Technique

Conditioning

"Elm Street"

Part A)

For Time

60 Double Unders

30/21 Calorie Echo Bike

15 Toe to Bar

40 Double Unders

20/14 Calorie Echo Bike

15 Toe to Bar

20 Double Unders

10/7 Calorie Echo Bike

15 Toe to Bar

@ 14:00 minutes

Part B)

6:00 minute AMRAP

24 Double Unders

8/6 Calorie Echo Bike

8 Toe to Bar

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 4 Rounds

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessories : Core Accessory

Accumulate

3:00 Weighted Plank

2:00/2:00 High Low Crossbody KB Carry

1:00 L-Sit