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18/07/24 Thursday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up

2:00 Cardio Choice

-

2 Sets, For Quality

-

2 Sets, For Quality

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating V-Ups


Movement Progressions (5-7min)



"Man in motion"


7 rounds for time of:

Dumbbell hang split snatch, 10 reps right arm

2 rope climb/4 rope Get up

Dumbbell hang split snatch, 10 reps left arm

2 rope climb/4 rope Get up


Dumbbell: 22.5/15kg


Goal Time 11:00-15:00

Time Cap: 16:00

RPE: 7/10


Finisher


For Quality:

4 Sets

5 Strict Pull-Ups

5 Strict Ring Dips


Into..


4 Sets

:15 Chin over Bar Pull-Up Hold

:15 Top of Ring Dip Support Hold


Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements


PRVN Recovery #5


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