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27/05/24 Monday Workout of the Day

Aaron Marcelino
May 25, 2024
1 min read

Warm-Up:

8:00 minutes For Quality

5 Inchworm to Hollow Hold

10 Hollow Rocks

20 second Extended Plank Reverse Bridge

10 PVC Pipe Pass Throughs

9/7 Calorie Echo Bike

Workout Primer

8:00 minute EMOM

min 1: Ring Muscle-Up Drills

min 2: Pause Snatch Pull + Low Hang Squat Snatch

Weightlifting + Gymnastics Conditioning

"Panda"

20:00 minute EMOM

minute 1: 3 Low Hang Squat Snatch

minute 2: -Max Ring Muscle-Ups/Bar Muscle-Ups/Pull-Ups

minute 3: 15/11 Calorie Echo Bike

minute 4: Rest

% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3 Sets, or Quality

:20 second L-Sit

10 GHD Russian Twists

-Max Unbroken Feet Elevated Ring Rows

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