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23/5/23 Tuesday Workout of the Day

Aaron Marcelino
May 20, 2023
1 min read

Warm Up:

3 Sets, For Quality:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL's

8/8Side Plank w/rotation

Gymnastics Skill Work

Spend 10:00-15:00 minutes going over Rope Climbs and Toe to Bar today, working on efficiency and technique

"Comfortably Numb"

4:00 AMRAP

3/2 Rope Climbs

200m Run

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Cap: 6 Rounds

Time Domain: 14:00-24:00

Time Cap: 29:00

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

Part A)

Accumulate 10 Eccentric Pull-Ups

*Goal is as slow as possible while still continually moving

Rest as needed between reps

Part B)

4 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10Behind the Back Barbell Reverse Wrist Curl

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