“QUARANTINE DAY FORTY FOUR”

RONIN DAY SEVEN
1mile run/walk
30 squats
20 push ups
10 pull ups

Note: Make sure to challenge yourself with those movements. That’s how you will progress and get better.

Meditation 5min

Maintenance/Mobility 10min
Pigeon 2min per side
Cross chins 2min per side
Happy baby 2min

Nutrition journal log

Kendo (the way of the barbell)
30 snatch sot press

METCON

“MARGUERITA”

50 rounds for quality:

1 burpee
1 push-up
1 jumping-Jack
1 sit-up
1 handstand

Note: This workout is for usually for time but we invite you to do it for “quality” today. Focus on good form and technique. Especially on the handstand. Maintain a steady flow but make sure you hit full ROM.

Pyro weightlifting W4D2
Primer
Hip cleans
3-3-3-3-3

Squat clean and jerk
5-5-5-5-5

Clean pulls @110% of 1RM
3-3-3-3

Accessory work
Core
50 V-ups

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