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01/02/24 Thursday Workout of the Day

Aaron Marcelino
Jan 27, 2024
1 min read

Warm-Up

10:00 minutes, For Quality

9/7 Calorie Row

6/6 Half Kneeling KB Windmill

1 Wall Walk + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

Strength:

Bench Press

Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press

Conditioning

"Hogyoku"

8:00 minute AMRAP

15/12 Calorie Row

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round

Primary Objective: Complete 4+ Rounds

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories : Progression from last week

4 Sets, For Quality

5-7 Parallel Bar Dips @ 42x1 Tempo

15-20 second Ring Support Hold

Rest 1:00 minute

8/8/8 Chest Supported Y-T-W

15-20 second Dual Kettlebell Overhead Hold

Rest 2:00 minutes

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