26/11/24 New Start
- Aaron Marcelino
- Nov 23, 2024
- 1 min read
Warm-Up
Part A)
8:00 minutes, For Quality
:30 second Row @ Moderate Pace
5/5 World's Greatest Stretch
8 Bootstrap Squats
10 Cossack Squats
Part B)
10 Empty Barbell Back Squats
5 Back Squats @ 40-50%
3 Back Squats @ 50-60%
3 Back Squats @ 60-70%
Strength
Every 3:00 x 4 Sets
3 Back Squat
Starting @ 70-75% and Building to a New 3RM
"Bad Fish"
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
- Max Calorie Row
*Continue Until 60/48 Calories
Kettelbell: 20/12kg
Dumbbell: 20/14kg
Wall Balls: 6/4kg
Goal: 5 rounds / Finishing time of 13:00-14:00
Time Cap: 17:00
Stimulus: Leg Stamina / Anaerobic
RPE: 9/10
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch

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