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19/03/24 Tuesday Workout of the Day

Aaron Marcelino
Mar 16, 2024
1 min read

Warm-Up: (10:00 minutes)

3 Sets, For Quality

5 Inchworm to Hollow

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

Strength

Deadlift

Every 3:00 minutes, 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 4 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 82-85%

Rest as needed between sets

Conditioning

"Spirited”

80 Burpee for Time

EMOM, starting at 0:00,

Perform 10 American Kettlebell Swings 24/16kg

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

Optional Accessory Work : Posterior Chain

4 Sets, For Quality

20/20 second Single Leg Sorenson Hold

10/10 Half Kneeling Pallof Press with Rotation

10 Supine Grip Bent Over Barbell Rows

Rest as needed

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