21/06/24 Friday Workout of the Day

Warm-Up

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

:10 Ring Support Hold

:10 Bottom of Dip Hold

Bar Muscle-Ups Skill Work

Spend 10-15 minutes going through skill work here for the day

"Goulburn'"

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups/Pull-Ups

10 Wall Walks

Dumbbell Load: 22.5/15kg

Goal: 16:00-20:00

Cap: 25:00

RX+: 

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Bar Muscle-Ups

60m Farmers Carry Walking Lunges

30m Handstand Walk

Dumbbells 22.5/15kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories 

5 Sets, For Quality

3 Weighted Strict Pull-Ups

5-7 Banded Strict Chest to Bar Pull-Ups

-Max Dual Dumbbell Bicep Curls 30/20lb, 14/9kg