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30/03/23 Thursday Workout of the Day

Aaron Marcelino
Mar 25, 2023
1 min read

Warm-Up

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5/5 Pendulum Lunges

:15 Passive + :15 Active Hang

Gymnastics Skill Focus

Rope Climb Skill Work

Toe to Bar Skill Work

METCON

"Alley-oop"

16:00 EMOM

min 1: 15m Dual KB Front Rack Lunges

min 2: 12 Toe to Bar

min 3: 15m/15m KB Crossbody High Low Carry

min 4: Max Rope Climbs

Load 24/16kg

Bodybuilding Finisher

4 Sets, For Quality

10/10 Single Arm DB Rows

15 Tall Kneeling Banded Lat Pull-Downs

10Hollow Body Weighted Maltese Raises

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Po se

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

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