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27/02/24 New Start

Aaron Marcelino
Feb 24, 2024
1 min read

Warm-Up

3 Sets, For Quality

30 seconds Jump Rope Practice

8/8m Lateral Band Walk

8/8m Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

Strength

Every 3:00 minutes, 5 Sets

5 Back Squats

Start @ Light load and increase to a 5 heavy Reps

Conditioning

“Trixie”

16:00 EMOM

Minute 1: 10 Front Rack Reverse Lunges, For Load

Minute 2: 15 Sit-ups

Minute 3: 30 Single Unders

Minute 4: Rest

Front Rack Reverse Lunges are from the Rack

Suggested Starting Load @ 20/15kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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