28/06/24 Friday Workout of the Day

Warm-Up

2:00 Cardio Choice

-

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

3 Sets, For Quality

2 Wall Walks

10 sec Nose to Wall Handstand Hold

10 Scapular Pull-Ups

:10 sec Ring Support Hold

:10 sec Bottom Of Dip Hold

8 Ring Rows

Ring Muscle-Up Skills and Drills 10:00-15:00 minutes

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Seated Band Assisted Ring Muscle-Up

"Jimmie Dimmick"

20:00 AMRAP

2 Ring Muscle-Ups/Bar Muscle-Ups/ 5 Pull-Ups/8 Ring Rows

4 Handstand Push-Ups/8 Pike Push-Ups

8 American Kettlebell Swings 32/24kg

Goal: 10+ Rounds

RX+: 

20:00 AMRAP

2 Strict Ring Muscle-Ups

4 Strict Handstand Push-Ups

8 American Kettlebell Swings 32/24kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories 

For Completion:

10:00 EMOM

Minute 1 - 9 Wide Grip Bent Over Barbell Rows, Moderate Load

Minute 2 - 5 Dips @ 42x1 Tempo

At the 12:00 Mark, Complete:

50 Barbell Curls

50 Barbell Skullcrushers

Pick a load for the bentover rows that allows us to not 'rip start the mower' as they say; the torso angle should not change during the pull. Add assistance/load to the dips as needed/able to remain unbroken.