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05/03/24 Tuesday Workout of the Day

Aaron Marcelino
Mar 2, 2024
1 min read

Warm-Up

10:00 minutes for Quality

10/8 Calorie Row

8/8 Single Arm KB Push Press

8/8 Single Arm KB Front Squat

10 Alternating Goblet Cossack Squats

8 Scapular Pull-Ups *Slow and controlled

8/8 Single Arm Ring Rows

Strength

5:00 minute EMOM

3 Push Press @ 70%

Rest 2:00 minutes

5:00 minute EMOM

3 Front Squats @ 70%

Conditioning

"Marion Ravenwood"

9:00 minute AMRAP

6-9-12-15... Thrusters, 43/30 kg

9 Chest to Bar Pull-Ups

12/9 Calorie Row

Score: Reps

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 Accessory Work

3 Sets, For Quality

8/8 Three Point Single Arm Dumbbell Row

8/8 Single Kettlebell Front Rack Contralateral Step-Up 24/20’’

10-12 Hollow Body Banded Lat Pull Downs

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