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03/01/24 Wednesday Workout of the Day

Aaron Marcelino
Dec 30, 2023
1 min read

Warm-Up:

10:00 minutes, for Quality

1:00 Row (:30 ez, :20 mod, :10 Fast)

5/5 Worlds Greatest Stretch

10/10 Dual DB Staggered Stance RDL

20 Alternating Bird-Dogs

:30 second Deadbugs

Strength: Deadlift (TEST)

On a 12:00 minute Clock

Establish a New 10RM

Conditioning

"Palmera"

18:00 minute AMRAP

1 Power Clean 90/60kg

3 Bar Facing Burpees

5 Wall Balls 9/6kg

Goal: 15+ Rounds

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories : Posterior Chain

10:00 minutes, For Quality

100ft (30m) Reverse Sled Drag

6/6 Goblet Loaded Curtsy Step-Down

:20/:20 Second Side Star Plank

:30 Second Banded Glute Bridge March

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