28/02/24 Wednesday Workout of the Day

Warm-Up:

3 Sets: For Quality

200m Run

8m A-Skips

8m B-Skips

3-5 x Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

9/7 Calorie Row

Skill/Technique : Chest to Bar Progression

Take 5:00 - 10:00 minutes or so to go through the Chest to Bar Progression prior to the workout.

Conditioning

"Scootaloo"

4 Sets 

4:00 AMRAP

1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups 

400m Run 

-Max Calorie Row in the Remaining Time 

Rest 2:00 minutes between sets 

Score = Total Reps (Combined Reps of Chest to Bar + Row Calories)

Objective: Complete 3+ Sets of 5 Unbroken Chest to Bar in the Minute

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets, For Quality

10/10 Single Arm Dumbbell Bent over Row

10-15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Reverse Nordic Curls