04/03/24 Monday Workout of the Day
- Aaron Marcelino
- Mar 2, 2024
- 1 min read
Warm-Up
3 Sets, For Quality
Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)
10/10 Banded Pallof Press
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM
Conditioning
“Marcus Brody”
6 Rounds
6 Dumbbell Burpee Power Cleans
36 Double Unders
Directly into
4 Rounds
12 Dual Dumbbell Deadlift
12 Lateral Burpees Over Dumbbells
Dumbbell Load: 22.5/15kg
Time Domain: 11:00-15:00
Time Cap: 16:00 minutes
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
3 Sets, For Quality
:30/:30 second Side Plank
100m Sandbag Carry

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