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25/5/23 Thursday Workout of the Day

Warm-Up

Spend the first part of today's Warm Up going through the following Mobility Exercises:

into..


2 Sets, For Quality:

2 Wall Walks + 10 second Nose to Wall Handstand Hold

5/5Double Kettlebell Windmills, Light/Moderate Load


Strength

Strict Press

Take 10:00 to build to a 3rm for the day


Then: in the next 6:00 minutes complete


1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

Rest as needed between sets


Gymnastic Skills and Drills


"Purple Haze"

16 minute EMOM, alt each minute:

Minute 1: 30m Farmers Carry

Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold

Minute 3: Max Rep Crossovers

Minute 4: :10-:15 second Ring L-Sit


Shoulder Mobility


Optional Accessories

3-4 Sets, For Quality

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