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31/08/23 Thursday Workout of the Day

Warm Up: 8:00 minute Cap

2 Sets, For Quality

9/7 Calorie Row

2 Wall Walks

3 Tempo Ring Push-Ups (3131 Tempo)

:15 / :15 secondSingle Arm Ring Plank


Strength + Gymnastics

Part A)

0:00-2:00 minutes

Max Unbroken Strict Handstand Push-Ups


Part B)

10 minute EMOM, Alternate each minute:

minute 1: 5 Deadlifts @ 65%+

minute 2: Strict Handstand Push-Up @ 30% of Reps of Max


"Training Day"

3 Sets: For Max Reps

4:00 minute AMRAP

Buy-In : 20/16 Calorie Row

In Remaining Time Max Reps

3-6-9-12-15...

Deadlifts 100/70kg

Push-Ups

Rest 2:00 minutes between sets


Recovery / Mobility Protocol

1:00/1:00 minute Elevated Pigeon Stretch

1:00/1:00 minuteScorpion Stretch


Optional Accessories

3 Sets, For Quality:

12 Reps DeadBall Slam 30/15

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