22/6/23 Thursday Workout of the Day

Warm-Up

Row 50 sec - 40 sec - 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec - 30 sec - 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec - 20 sec - 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Each Segment on the Rower is done as Easy - Moderate - Fast, but increased pace as the intervals get shorter

Gymnastics Skills and Drills

Toe to Bar Technique Work

"Dosed"

3 Sets, For Time:

500/450m Row

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar

Into:

500/450m Row

Rest 2:00 minutes between sets

Score: Time for each set

Time Cap: 35:00 minutes

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories:

3 Sets, For Quality:

20 Alternating Barbell Landmine Rotations, Light Load

30/30m Single Arm Kettlebell Suitcase Carry, Heavy Load

10 Dual Kettlebell Turkish Sit-Ups, Light Load

Rest as needed between sets

The primary focus for your Accessory work today is Midline and anti rotational exercises. We're trying to develop your ability to resist movement at the core and stabilize your midline strong. Make sure on the Turkish sit-ups, the movement comes from your midline and you keep your elbows locked out throughout the entire movement.