09/09/23 Saturday Workout of the Day
- Aaron Marcelino
- Sep 2, 2023
- 1 min read
Warm-Up:
12:00 EMOM, Alternating Each Minute
minute 1: :45 second Machine of Choice
minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups
minute 3: 10 Banded Face Pulls + 10 Banded T's
minute 4: :30 second Hollow Hold
"Hubba Bubba"
Complete for Time
50 Toe to Bar
*One partner hanging, while 1 partner complete 5 Toe to Bar. Must be 5 alternating every set
into..
200m Farmers Carry 32/24kg
*Every Break Perform 10 Synchro Push-Up then switch partners on carry
into..
30 Ring Muscle-Ups/30 Pull-Ups
*Every Break Perform 10 Synchro V-Ups, then switch partners
into..
200m Farmers Carry 32/24kg
*Every Break Perform 10 Synchro Push-Up then switch partners on carry
into..
50 Toe to Bar
*One partner Planking, while 1 partner complete 5 Toe to Bar. Must be 5 alternating every set
Goal: 20:00-25:00 minutes
Time Cap: 35:00 minutes
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/1:00 1:00 minute Scorpion Stretch
:30/:30 second Thread the Needle Stretch

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