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04/11/23 Saturday Workout of the Day

Aaron Marcelino
Oct 28, 2023
1 min read

Warm-Up

2 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20Bear Plank Shoulder Taps

Conditioning

"No Strings Attached"

4 Rounds

Partner 1: 400m Run

Partner 2:

15m Dual KB Farmers Walking Lunges

10 Dual KB Push Press

15m Dual KB Front Rack Walking Lunges

3 Wall Walks

Partner 2: 400m Run

Partner 1:

15m Dual KB Farmers Walking Lunges

10 Dual KB Push Press

15m Dual KB Front Rack Walking Lunges

3 Wall Walks

Load: 24/16kg

Time Cap: 30:00

Goal: 18:00-25:00

Core Work

3 Sets, For Quality

1:00 Plank Hold

:30 Hollow Hold

:30/:30 Side Plank

20 Alternating V-Ups

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

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