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02/03/23 Thursday Workout of the Day

Aaron Marcelino
Feb 25, 2023
1 min read

Warm-Up

2-3 Sets, For Quality

1:00 Row or Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SLGlute Bridge w/pause

METCON

"Bottlebrush"

Every 3:00 minutes for 36:00 minutes, alt between the three stations:

Station 1: 500/450m Row

Station 2: 40/25 Cal Echo or 45/30 Cal Assault Bike

Station 3: 400m Run

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

Optional Accessories: Core Work

3 Sets for Quality

1:00 Forearm Plank

:15/:15 Copenhagen Plank

:15/:15Star Plank

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