23/1/23 Monday Workout of the Day

Warm Up

2-3 Sets, For Quality

1:00 Jump Rope Practice

6/6 Half Kneeling KB Windmill

10 Goblet Squats

2 Wall Walks + :10sec Nose to Wall Hold

:20secExtended Reverse Plank Bridge

Gymnastics Focused Strength Work

Every 2:00 for 10:00

5 Sets

A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top

A2) 10-15sec Tuck Front Lever

METCON

"The Saint"

Every 1:30 until failure

40 Double Unders

10 Wall Balls 9/6kg

*add 2 Wall Balls Every Round (scaling maintain 8-10)

*if you make it to round 10, its an AMRAP of Wall Balls

*score = Rounds completed plus partial reps in the next round.

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00Pigeon Stretch

Optional Accessories

4 Sets, For Quality

10/10 Bulgarian Split Squats 2121 Tempo

10/10 Single Arm Z-Press

10-15Tall Kneeling Banded Straight Arm Lat Pull-Down