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7/2/23 Tuesday Workout of the Day

Aaron Marcelino
Feb 4, 2023
1 min read

General Warm-Up

2-3 Sets

1:00 Row

10 Deep Lunge Mountain Climbs

15 Banded Goodmornings

6/6 Pendulum Lunges

6/6 Single Arm Ring Row

:10-:15 Ring Support Hold

Gymnastics Skill Work

Bar Muscle-Up Progression

Pistol Progression

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

*Spend 10-15min here working on progressions for the day

METCON

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row/ Bike

30 Hang Power Cleans 61/43kg

20 Bar Muscle-Ups

30 Bar Facing Burpees

40/32 Cal Row/ Bike

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

5-7 Supined Ring Pull-Up w/Pronated Eccentric

8-10 Deficit Parallette Push-Ups

8/8Half Kneeling KB Chop and Lift

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