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Aaron Marcelino

Apr 131 min read

16/04/24 New Start

Warm-Up:

3 Rounds

1:00 minute Row, Run, or Bike (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

—

5 Sets

10 second Wall Lean Sprint

Rest 20 seconds between sprint

Conditioning

"Hal"

4 Rounds For Time

400m Row

40 Double Unders

800m Bike

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

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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