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30/04/24 New Start

Aaron Marcelino
Apr 27, 2024
1 min read

Warm-Up:

3 Rounds, For Quality

1:00 minute Rowing Form Work

10 Alternating Single Arm Kettlebell Swing

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

20 sec Strict Knee Raises (Controlled Slow Tempo)

Into..

Toe to Bar Progression / Skill Touch

Gymnastics Test

“Toe to Bar Stamina Test”

10:00 minute EMOM

Unbroken Toe to Bar/Knee Raise/Leg Raise Test

Goal = 5-10 reps / set

"Underwater Discovery"

10:00 minute AMRAP

20/15 Calorie Row

10/10 DB Hang Snatch 12.5/10kg

20/15 Push-Ups

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

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