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21/03/24 Thursday Workout of the Day

Aaron Marcelino
Mar 16, 2024
1 min read

Warm-Up

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups

6 (Inchworm Push-Up + 2 Down Dog Toe Taps)

Bar Pull-Over + Skin the Cat Skills and Drills

Tuck Front Lever

Inverted Deadlifts

Low Ring Skin the Cat Progression

Conditioning

"Adventureland"

16:00 minute EMOM

minute 1: 1-3 Bar Pull-Overs/8-10 Strict Knee to Elbows

minute 2: 8-12 Dual Dumbbell Box Step-Overs 22.5/15kg

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Double Unders/50 Sec Double Under Practice

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets, For Quality

10/10 Single Arm Dumbbell Bent Over Rows

12 Dumbbell Bicep Curls

10 Supine Leg Raises

Rest as needed

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