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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

1:00 Alternating 90-90 Hip Switch

:30/:30 Kettlebell Weighted Ankle Mobility

-

2 Sets, For Quality

8/8 Pistol Box Step-Down

10 Goblet Cossack Squat

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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