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02/08/23 Wednesday Workout of the Day

Aaron Marcelino
Jul 29, 2023
1 min read

Cardio Specific Warm-Up (8:00 minute Cap)

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SLGlute Bridge w/pause

“Jasmine”

For Time:

2000m Run

1000m Row

1500m Run

750m Row

1000m Run

500m Row

Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 Minutes

PRVN 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 Pigeon

Optional Core Finisher Accessory

For Time:

3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)

Goal: 8:00-12:00

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