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19/03/24 New Start

Aaron Marcelino
Mar 16, 2024
1 min read

Warm-Up: (10:00 minutes)

3 Sets, For Quality

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

6-8 Ring Rows

Strength

Deadlift

Every 3:00 minutes, 5 Sets

Set 1: 5 Reps @ Light

Set 2: 4 Reps @ Light-Moderate

Set 3: 4 Reps @ Moderate

Set 4: 3 Reps @ Moderate-Heavy

Set 5: 3 Reps @ Heavy

Rest as needed between sets

Conditioning

"Spirited”

50 Burpee for Time

EMOM, starting at 0:00,

Perform 10 American Kettlebell Swings 10/8kg

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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