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02/11/23 Thursday Workout of the Day

Aaron Marcelino
Oct 28, 2023
1 min read

Warm-Up

3 Sets, For Quality

6 Inchworm Push-Ups

10 Prone Swimmers

:15 second Passive Hang + :15 Active Hang

5/5Single Arm Ring Row(2020 Tempo)

Gymnastics Test

Max Unbroken Strict Pull-Ups

L2:

Max Banded Strict Banded Pull-Ups @ 2'' Band

L1:

Max Ring Rows @ Body Parallel

Gymnastics Progression

Rope Climb Skill Work

"Here We Go Again"

20:00 minute EMOM

min 1: 12 Dual DB Bench Press 22.5/15kg

min 2: 3/2 Rope Climbs

min 3: 50 Double Unders

min 4: 30m Farmers Carry, 32/24

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

Accumulate

100 Banded Bicep Curls

50 DB Chest Flys

100Banded Tricep Extensions

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