14/09/24 Saturday Workout of the Day

Aaron Marcelino
Sep 7, 2024
1 min read

Warm-Up:

For Quality

6:00 AMRAP

1:00 Row, (30 sec Easy, 20 sec Mod, 10 sec Hard)

5 Hang Snatch High Pull

4-6 Pike Push-Ups

15 Banded Pull Aparts

30 second Jumping Rope

"Sound of Silence"

2000 Meter Row Buy-In (split)

into

12 Rounds (6 Each)

8 Power Snatch

8 Strict Handstand Push-Ups

20 Pull-Ups

25 Double Unders /50 Single Unders

into

1000m Run Buy-Out (Together)

Barbell: 43/30kg

Cap 35:00

Stimulus: Muscular Stamina

RPE: 8/10

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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