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16/07/24 New Start

Aaron Marcelino
Jul 13, 2024
1 min read

Warm-Up:

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Strength

Push Press

Every 2:00 x 5 Sets

7 Reps @ moderate weight

*On the last rep Pause for 5 seconds in the Overhead Position

"Yardage"

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps/Step ups

12 Power Snatch

9 Handstand Push-Ups/18 Pike Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 30/20kg

Box: 24/20’’

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

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