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06/08/24 New Start

Aaron Marcelino
Aug 3, 2024
1 min read

Warm-Up:

20 Seated 90-90 Rotations

-then-

For Quality:

3 Rounds

1:00 Cardio Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

10 Bootstrap Squats

"Meditations"

For Load:

20:00 EMOM

Minute 1 - *Front Squats (from floor)

Minute 2 - 6-8 L-Sit Pull-Ups

Minute 3 - 6/6 Contralateral Front Rack Step-Ups

Minute 4 - Rest

Box Height: 20''

Kettlebell Load: 12/10kg

Front Squat

Set 1: 12 Reps @ Light

Set 2: 10 Reps @ Light

Set 3: 8 Reps @ Moderate

Set 4: 6 Reps @ Moderate

Set 5: 4 Reps @ Heavy

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

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

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