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09/03/23 Thursday Workout of the Day

Aaron Marcelino
Mar 4, 2023
1 min read

Warm-Up

3 Sets,

1:00 Cardio Choice

7m/7m Lateral Shuffle Shuttle

15m Straight Arm/Leg Bear Crawl

3m/3mLateral Quadruped Crawl

Skills and Drills

10:00-15:00 Handstand Walk Play Time

--

-Wall Walk + Wall Facing Shoulder Taps

-Wall Supported Handstand Weight Shifts

-Handstand Walk to Wall

-Partner Assisted Handstand Walk

METCON

"The Strip"

20:00 EMOM

min 1: Handstand Walk for Distance 7m/7m Segments

min 2: 15-20 Unbroken V-Ups

min 3: Shuttle Run for Distance 7m/7m Segments

min 4: 1:00 Machine Choice @ active recovery

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories: Core Work (Repeat from last week, increased duration)

3 Sets for Quality

1:10 Forearm Plank

:18/:18 Copenhagen Plank

:18/:18Star Plank

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