19/12/23 Tuesday Workout of the Day

Warm-Up

8:00 EMOM, Alternating Each Minute

minute 1: :45 second Echo Bike

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

Gymnastics Skill Primer (10min)

Spend some time today going through technique work and progressions for the kipping and butterfly pull-up.

"Fly in the Ointment"

2 Rounds

Station 1:

6:00 minute AMRAP

15/11 Calorie Echo Bike or 18/13 Calorie Assault Bike

12 Pull-Ups

7 Burpee Box Jumps 24/20''

Rest 3:00 minutes

Station 2:

6:00 minute AMRAP

1000m Run

  Max Burpee Pull-Ups

Rest 3:00 minutes

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessory Work

4 Sets, For Quality:

10 Single Dumbbell Bench Pull-Overs, Moderate Load

20 Barbell High Pulls @ 20/15kg

10/10 Single Arm Dumbbell Chainsaw Rows, Moderate Load

20 Seated Plate Full Raises, Light Load

Minimal rest between sets today. We're looking to prepare the shoulders for Bench Press tomorrow and counteract the Shoulder To Overhead work from today with some Accessory work to help develop structural balance and mobility within your shoulders.