10/07/23 Monday Workout of the Day
- Aaron Marcelino
- Jul 8, 2023
- 1 min read
Warm-Up:
9 minute EMOM, Alternating each minute:
Minute 1: Mobility Exercise
Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings
Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats
On each round of this EMOM you will alternate the Mobility exercise on each first minute:
Set 1: :25/25 Second World's Greatest Stretch
Set 2: :25/25 Second Banded Front Rack Stretch
Set 3: :45 Second Thoracic Spine Foam Rolling
Strength
Front Squat
In 15 minutes, establish a
10 rep max
"Chef"
For Time
60 Toe to Bar
Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ 85/55kg
*The Front Squats are to be completed from the floor
Goal: 5:00-7:00 minutes
Time Cap: 8:00 minutes
Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00Saddle Pose
Optional Accessories
3 Sets, For Quality
:15/:15 Copenhagen Plank
:15/:15 Star Plank
:30 Hamstring Plank
1:00 Weighted Plank

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