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07/06/23 Wednesday Workout of the Day

Aaron Marcelino
Jun 3, 2023
1 min read

Updated: Jun 7, 2023

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

15 Air Squats

10 Alternating V-Ups

:10 second Hollow Hold

8/8 Single Arm Ring Row 2020 Tempo

20Bear Plank Shoulder Taps

Strength

Pause Back Squat (21x1 Tempo)

Every 2:30 for 7:30 (3 Sets)

8 Reps

55-65% of Back Squat

"You Get What You Give"

4x 3:30 AMRAP

16 Dual DB Bench Press 22.5/16kg

12 Toe to Bar

18 Wall Balls 9/6kg

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

3 Rounds, For Quality

:30 Ring Support Hold (unbroken)

8-10 Straight Arm Banded Lat Pull Downs

20Banded Tricep Push Downs

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