07/07/23 Friday Workout of the Day
- Aaron Marcelino
- Jul 1, 2023
- 1 min read
Warm-Up: 10:00 Running Clock
3 Sets, For Quality
200m Run
10 PVC Pass Throughs
6/6 Single Arm Ring Rows
10 Ring V-Outs
Skill Work
“The Great Race”
For Time:
400m Run
21 Dual Dumbbell Thrusters 22.5/15kg
15 Bar Muscle-Ups
21 Overhead Squats 45/30kg
Rest 2:00 minutes
400m Run
15 Dual Dumbbell Thrusters 22.5/15kg
12 Bar Muscle-Ups
15 Overhead Squats, 50/35kg
Rest 2:00 minutes
400m Run
9 Dual Dumbbell Thrusters 22.5/15kg
9 Bar Muscle-Ups
9 Overhead Squats 60/40kg
Time Domain: 18:00-25:00 minutes
Time Cap: 30:00 minutes
Recovery #7
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 Rounds for Quality:
8/8 Jumping Bulgarian Split Squats (Unweighted)
-Directly into max effort Wall Sit @ parallel
R: 2:30-3:00 b/s
Notes: Focus on being controlled and smooth on the Bulgarian Split Squat. The Jumping Bulgarian Split Squats work to be aggressive and explosive through the legs and lift the jumping leg far off the ground to create greater knee drive.

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