6 & 8/02/24 Legends
- Aaron Marcelino
- Feb 3, 2024
- 1 min read
Tuesday
Warm-Up
8 minute EMOM, Alternating each minute:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: :25/25 Second Side Plank Hold
Minute 3: 5 Russian Kettlebell Swings + 5 Hollow Rocks
Minute 4: 30-40 sec Plank hold
Strength
Deadlift
Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Percentages:
Set 1: Light
Set 2: Moderate
Set 3: Moderate-Heavy
*weight based off movement/form
Conditioning
"Superchin"
15:00 minute EMOM
minute 1: 20 Alt V-Ups
minute 2: 7.5m Bear Crawl/ Cowboy Saddle walk
minute 3: 9 Deadlifts @ light-Moderate
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Thursday
Warm-Up
8:00 minutes, For Quality
:30 second Echo Bike
8/8m Lateral Shuffle
10 Kettlebell Deadlifts
Conditioning
"The Wizard"
40:00 minute EMOM , Alternating Movements
minute 1: 10/8 Calories
minute 2: 15 American Kettlebell Swings 12/8kg
minute 3: 4 Shuttle Runs 8/8m
minute 4: 10/8 Push-Ups
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose

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