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Aaron Marcelino

Apr 271 min read

01/05/24 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality:

200m Run

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 PVC Pipe Passovers + 10 Overhead Squats

Strength

Take 15:00 minutes to Establish

3RM Overhead Squat

Conditioning

"Living in a Rainbow"

5 Rounds for Time

400m Run

15 Overhead Squats 43/30kg

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

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

Optional Accessories

4 Sets, For Quality

5/5 Back Rack Bulgarian Split Squat

10 Barbell Hip Thrust

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