02/02/24 Friday Workout of the Day
- Aaron Marcelino
- Jan 27, 2024
- 1 min read
Warm-Up
2:00 minute Cardio Choice
Into..
3 Rounds
Into..
3 Rounds
Hold each position for 3-5 seconds
Rest as needed between each set through
Skill Progressions
The goal is to spend 10:00-15:00 minutes here prior to the workout on specific points for these high skill gymnastics movements.
Conditioning
"Higasayama"
3 Rounds:
15 Chest to Bar Pull-Ups
15 Dumbbell Thrusters 22.5/15kg
15 Burpees to Target
1:00 rest between rounds
-Directly into-
3 Rounds:
8 Bar Muscle-Ups
8 Dual Dumbbell Ground to Overhead, 22.5/15kg
8 Box Jump Overs 24/20''
1:00 minute rest between rounds
Score: Total Time Including Rest
Time Domain: 16:00-20:00 minutes
Time Cap: 25:00 minutes
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
15/15 second Single Leg Romanian Deadlift Hold
10/10 Side Plank Banded Row

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