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7/2/23 Tuesday Workout of the Day

General Warm-Up

2-3 Sets

1:00 Row


Gymnastics Skill Work

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

*Spend 10-15min here working on progressions for the day


METCON

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row/ Bike

30 Hang Power Cleans 61/43kg

20 Bar Muscle-Ups

30 Bar Facing Burpees

40/32 Cal Row/ Bike


Recovery


Optional Accessories

4 Sets, For Quality

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