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02/07/24 New Start

Aaron Marcelino
Jun 29, 2024
1 min read

Warm-Up:

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

4/4 Single Arm Ring Rows

8 Alternating Step-Ups

4 Box Jumps/Step-Ups

Rope Climb Progression

-Lock off

-Scoop and Clamp

-Seated Lock off

Spend 10 minutes Here

“Daredevil”

15:00 AMRAP

10/7 Calorie Echo Bike

5/4 Strict Pull-Ups/Pull ups

10 Box Jump Overs/ Step ups

1 Rope Climb/ Get up

*Box Jump Overs must be a step-down

Pump Session Finisher

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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