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03/03/23 Friday Workout of the Day

Aaron Marcelino
Feb 25, 2023
1 min read

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

Strength: Bench Press

Every 2:30 for 15:00

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

1 x 10 @ 62%

1 x 8 @ 67%

1 x 6 @ 72%

METCON

"Dwarf Fan"

3 Sets

3:00 AMRAP, 1:00 Rest

12 Single DB Step-Overs 24/20'' 32/22.5kg

12 Handstand Push Ups

12 Box Jump Overs 24/20''

-Max Alt DB Snatch 32/22.5kg

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

8-10 Barbell JM Press

12-15Standing DB OH Tricep Extension

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