29/07/24 Monday Workout of the Day
- Aaron Marcelino
- Jul 27, 2024
- 1 min read
Warm-Up:
2:00 Cardio Choice
-
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
:30/:30 Kettlebell Hip Shift
-
2 Sets, For Quality
20 second Glute Bridges
10 Ring Rows
Front Squat
Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%
"What Is Your Profession?"
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols
Wallball: 9/6kg to 10/9ft
Goal: 11:00-15:00
Time Cap: 16:00
RPE: 8/10
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
For Load:
5 Sets
6/6 Bulgarian Split Squats (Dumbbell Loaded)
-Max Wall Sit

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