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04/08/23 Friday Workout of the Day

Aaron Marcelino
Jul 29, 2023
1 min read

Warm-Up: 8:00 minutes

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

:30 second Scapular Pull-ups

Strength

Deadlift

Every 4:00 minutes, 4 Sets

Sets 1-2

2 Reps

Rest 30 seconds

2 Rep

Rest 30 seconds

1 Rep

@ 85% across

Sets 3-4

1 Rep

Rest 30 seconds

1 Rep

Rest 30 seconds

1 Rep

@ 90% across

“Tiana”

For Time

60/45 Calorie Echo Bike

30 Deadlifts 70/48kg

30 Bar Muscle-Ups/60 Pull-Up/60 Ring Row

Time Domain: 9:00-13:00 minutes

Time Cap: 14:00 minutes

Recovery #7

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00pigeon pose

Optional Accessories

3 Sets, For Quality:

10/10 Bodyweight Peterson Step Up

10/10 Adductor Slider

10 Slider Hamstring Curl

10/10 Slider Cross Under Lunge

Rest as needed between sets

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