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30/12/24 Monday Workout of the Day

Aaron Marcelino
Dec 28, 2024
1 min read

Warm-Up

3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row/ 8 Squats

8 Ring V-Outs / 8 Burpee

:10 second Supine Grip Chin Over the Bar Hold/30sec Plank

Ring Muscle-Up Progression :

Ring Muscle-Up Progression

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

No Equipment :

10min EMOM

10 Tempo Push-Ups 31x1

"Super Horn"

Every 2:00 x 6 Sets

15 American Kettlebell Swings

3-5 Ring Muscle Ups/5-8 Pull-Ups

Kettlebell: 24/16kg

Stimulus: Gymnastics Density

RPE: 7/10

"No Equipment"

Every 2:00 x 6 Sets

20 Squat Jumps

10 Hand Release Push-Ups

Accessory Work

3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls

:30 Medball Squeeze Glute Bridge Hold

Mobility

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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