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Aaron Marcelino
- Jun 15
- 1 min read

18/06/24 New Start

Warm-Up:

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

3 Sets, For Quality

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Press Progression

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ light weight

“Long Bay"

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Ring Rows

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 10/7.5kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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