30/06/25 Monday Workout of the Day

Warm-Up

General Prep and Activation

2 Sets: For Quality

10 Alternating Box Step-Ups

12 Straight Arm Banded Lat Pull Downs

:15 Hollow Hold

:15 Arch Hold

10/10 Single Leg Glute Bridges

Specific Prep

2 Sets

3-5 Jumping Pull-Ups with Controlled Eccentric

5 Bar Kip Swings + 5 Kipping Knees to Chest

5 No Jump Burpees

5 Box Jump Overs

--

Then complete @ workout pace

3 Burpee Box Jump Overs

6-8 Toes to Bar

3 Burpee Box Jump Overs

--

Move into Strict Pull-Ups and work through modifications as needed.

Gymnastics Strength

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible

Level 2:

3-5 Banded Strict Pull-Ups @ 31x1 Tempo

Level 1:

3 Eccentric Pull-Ups with Slow Negative

Workout of the Day

“So Fresh, So Clean”

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Stimulus: High-Skill Interference / Anaerobic Threshold

RPE: 8/10

RX+: 

3 Sets: For Time

12 Burpee Box Jump Overs

24 Toes to Bar

12 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 30/24in

Level 2:

3 Sets: For Time

10 Burpee Box Jump Overs

20 Alternating Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Level 1:

3 Sets: For Time

10 Burpee Box Step-Overs

20 Kipping Knee Raises

10 Burpee Box Step-Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets: For Quality

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Rest :30

:30/:30 Side Plank

:30 Hollow Hold

Rest :30