19/09/23 Tuesday Workout of the Day

3 Sets, for Quality (12:00 minute Cap)

1:00 minute Row

8/8 Single Arm Kettlebell Upright Row

5/5 Half Kneeling Kettlebell Press + Windmill

10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang

4-6 Inchworm

Gymnastics Strength / Skill

12:00 minute Time Cap

Strict Pull-Up Development

8 (sets) x 35% of Max Unbroken Reps

Rest as minimally to complete the sets unbroken

"Ocicat"

20 minute AMRAP

100 Double Unders

500/425m Row

10/10 Kettlebell Hang Snatch 24/16kg

15m Handstand Walk

Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minuteUpdog Pose

Optional Accessories

Part A)

4 Sets, For Quality:

12 Second Top of Pull-Up Hold

4 second Eccentric

25 Second Active Hang Hold

Rest as needed between sets

Part B)

4 Sets, For Quality

10/10 Single Arm Dumbbell Row

10Weighted Maltese Raises