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18/06/24 Tuesday Workout of the Day

Aaron Marcelino
Jun 15, 2024
1 min read

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

@ 75% + of Strict Press

“Long Bay"

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 22.5/15kg

Goal: 13:00-15:00

Cap: 20:00

RX+:

5 Devils Press + 10 Chest to Bar Pull-Ups

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

Optional Accessories

4 Sets, For Quality

4-6 Box Piked Deficit Handstand Push-Up (40x2 Tempo)

16 Alternating Gorilla Rows

20 Banded Face Pulls

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