25/07/25 Friday Workout of the Day

Warm-Up Flow

General Prep

1:30-2:00 Cardio Choice

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2 Sets: For Quality

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

:20/:20 Single Arm Plank

:10-:15 Hollow Hold

:10 -:15 Prone PVC Pipe Presses

10 Scapular Pull-Ups

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Then get into Handstand Walk Progressions

Gymnastics Skill

Handstand Walk Skills and Progressions

- Wall Facing Handstand Shoulder Taps

- Lateral Handstand Walk across the wall

- Handstand Walk to the Wall

- Partner Handstand Walk Drills

Workout of the Day

"Sunshine"

16:00 AMRAP

12/8 Strict Pull-Ups

6m Handstand Walk

12 American Kettlebell Swing

6m Handstand Walk

Kettlebell: 32/24kg

1.5m = 1 Rep

Goal: ~6 Rounds +/- 10-20 Reps

Score: Rounds + Reps

Stimulus: Gymnastics Density

RPE: 8/10

RX+: 

16:00 AMRAP

15/12 Strict Pull-Ups

7.5m Handstand Walk

15 American Kettlebell Swing

7.5m Handstand Walk

Kettlebell: 70/53lb, 32/24kg

1.5m = 1 Rep

Level 2:

16:00 AMRAP

9/6 Strict Pull-Ups

4.5m Handstand Walk

12 American Kettlebell Swing

4.5m Handstand Walk

Kettlebell: 24/16kg

1.5m = 1 Rep

Level 1:

16:00 AMRAP

6 Banded Strict Pull-Ups

6m Bear Crawl

12 Russian Kettlebell Swing

6m Bear Crawl

Kettlebell: 16/12kg

1.5m = 1 Rep

Finisher

5 Sets: For Quality

8/8 Single Arm Strict Press

20 Plate Russian Twists

30/30m Suitcase Carry

Mobility

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations