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04/07/24 Thursday Workout of the Day

Aaron Marcelino
Jun 29, 2024
1 min read

Warm-Up

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Primer

5 Dumbbell Bench Press

5 American KBS

5 Burpees

3 Dumbbell Bench Press

3 American KBS

3 Burpees

@ working weights for the workout

“Jessica Jones”

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press

Dumbbells: 22.5/15kg

Kettlebell: 24/16kg

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Pump Session Finisher

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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