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24/6/23 Saturday Workout of the Day

Updated: Jun 23, 2023

Warm-Up

3 Sets, For Quality:

:30 second machine choice5/5 World's Greatest Stretch

5/5 Archer Ring Rows

10 Dual Dumbbell High Pulls, Moderate Load

10/8 Dual Dumbbell Deficit Push-Ups

100ft (30m) Dual Dumbbell Overhead Carry, Moderate Load


Looking to really prime the upper body for the upcoming session today. Be sure to focus on keeping the Dumbbells centered over your body, elbows locked out and biceps close to your ear.


Gymnastics Skills and Drills


"Rain Dance Maggie"

In Teams of 3 Complete

2 rounds For Time:

60 Toe to Ring + Ring Pull-Up + Push-Up

60 Dual Dumbbell Bench Press 22.5/15kg

20 Rope Climbs

20 Devils Press 22.5/15kg


Time Cap: 30:00 minutes


Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

3 Sets, For Quality

15 GHD Hip Extensions

:30 seconds Sorenson Hold


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