22/11/23 Wednesday Workout of the Day

Warm-Up

8:00 minutes, For Quality

:30 Cardio Choice

10 Scapular Pull-Ups

10 Ring Rows

10 Alternating V-Ups

5 Step-Down Box Jumps

Gymnastics Skill Work

Spend 10-15 minutes going through bar muscle-up skills and progressions

Bar Muscle-Up Progressions

Gymnastics Stamina Conditioning

"Cruel Summer"

20:00 minute EMOM

Minute 1: Max Calorie Machine

Minute 2: 5/4 Bar Muscle-Ups 7/5 Pull-Ups 12/10 Ring Rows

Minute 3: 8 Burpee Box Jump Overs 24/20''

Minute 4: 15 GHD Sit-Ups / 20 Ab mat Sit-Ups

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

For Quality:

12 minute EMOM

Minute 1: 10 Strict Toes To Rings

Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts, Light Load

Minute 3: 10 Bent over Barbell Rows

You're able to Scale the Strict Toes To Rings to Strict Knee Raises if needed.