06/02/24 New Start
- Aaron Marcelino
- Feb 3, 2024
- 1 min read
Warm-Up
8 minute EMOM, Alternating each minute:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: :25/25 Second Side Plank Hold
Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks
Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding)
Strength
Deadlift
Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Percentages:
Set 1: Light
Set 2: Moderate
Set 3: Moderate - heavy
*Weight is based off movement/form
Conditioning
"Superchin"
15:00 minute EMOM
minute 1: 20 Alt V-Ups
minute 2: 7.5m Bear Crawl
minute 3: 9 Deadlifts @ Moderate weight
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold

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