07/06/24 Friday Workout of the Day
- Aaron Marcelino
- Jun 1, 2024
- 1 min read
Warm-Up
2:00 minutes Row Technique and Form
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
15 Russian Kettlebell Swings
Strength Conditioning
20:00 minute EMOM
Minute 1: Deadlifts 5-5-4-3-3
Minute 2: 13/10 Calorie Row
Minute 3: Strict Press 5-5-4-3-3
Minute 4: Rest
*Deadlift + Strict Press %
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
"Fillmore & Sarge"
6:00 AMRAP
12 American Kettlebell Swings
6/6 Single Arm Kettlebell Shoulder to Overhead
Load: 32/24kg
RX+:
6:00 minute AMRAP
8 Dual Kettlebell Swings
8 Dual Kettlebell Shoulder to Overhead
Load: 24/16kg
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Child's Pose
Optional Accessories
For Completion:
12:00 EMOM
Minute 1 - :45 Weighted Straight Arm Plank
Minute 2 - 6/6 Kettlebell Side Bends, Moderate Load
Minute 3 - :20 V-Ups + :20 Russian Twists
For the kettlebell side bends, lower the kettlebell smoothly until you feel a stretch and then contract quickly back to neutral. Keep minutes 1 & 3 unbroken.

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