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:

1:00 second Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

2 Wall Walks + 10 second Nose to Wall Handstand Hold

5/5 B-Stance Single Kettlebell Deadlifts, Moderate Load

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

Handstand Hold Drills and Skills

Freestanding Handstand Block Drill

Tuck Shoulder Stand

Headstand

"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

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories

3-4 Sets, For Quality

6-8 Cuban Rotations 40x1 Tempo

10 Chest Supported Trap 3 Raises

15Chest Supported Reverse Dumbbell Flys