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04/04/24 Thursday Workout of the Day

Aaron Marcelino
Mar 30, 2024
1 min read

Warm-Up

2-3 Sets, For Quality

1:00 minute Bike

10 Rower Ab Rollouts

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

Strength / Skill

Spend 10:00 minutes building to a Heavy Turkish Get-Up

Conditioning

"Sulmtaler"

24:00 minute EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 V-Ups

minute 3: 7/7 Single Arm Kettlebell Snatch

minute 4: 15/12 Cal

Kettlebell Load: 24/16kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets, For Quality

10/10 Single Leg Barbell Hip Thrust

20 Russian Twists (Over and Back = 1 Rep)

30 Banded Glute Bridge March

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