18/07/24 Thursday Workout of the Day

Warm-Up

2:00 Cardio Choice

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2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

-

2 Sets, For Quality

5/5 Worlds Greatest Stretch

5 Strict Knee to Chest

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating V-Ups

Movement Progressions (5-7min)

Rope Climb Skills and Drills

"Man in motion"

7 rounds for time of:

Dumbbell hang split snatch, 10 reps right arm

2 rope climb/4 rope Get up

Dumbbell hang split snatch, 10 reps left arm

2 rope climb/4 rope Get up

Dumbbell: 22.5/15kg

Goal Time 11:00-15:00

Time Cap: 16:00

RPE: 7/10

Finisher

For Quality:

4 Sets

5 Strict Pull-Ups

5 Strict Ring Dips

Into..

4 Sets

:15 Chin over Bar Pull-Up Hold

:15 Top of Ring Dip Support Hold

Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch