17/09/24 NewStart

Aaron Marcelino
Sep 14, 2024
1 min read

Warm-Up

400m Group Run

2 Sets, For Quality

30 second Tempo Air Squat (30x1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

Gymnastics Skill Progression

Pull-Up Progression

"Circle of Life"

For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows (45 degree angle)

8 Push-Ups

200m Run

Wallball: 6/4kg

10m = 1 Rep

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Po se

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

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