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10/11/23 Friday Workout of the Day

Aaron Marcelino
Nov 4, 2023
1 min read

Warm-Up

400m Run

into..

2 Sets, For Quality

10 Bootstrap Squats

2 Wall Walks + 10 Shoulder Taps

8/8 Single Arm KB Swing

5 Box Jumps

Gymnastics Skill Progression

Bar Muscle-Up Progressions

Spend 10:00 minutes or so talking through bar muscle-up progressions and burpee bar muscle-ups

"C.C Babcock"

For Time:

400m Run

45 Wall Balls 9/6kg

400m Run

30 Handstand Push-Ups

400m Run

15 Burpee Bar Muscle-Ups/ Burpee Bar Pull-Ups/ Burpee + Ring Row

400m Run

30 Box Jump Overs 24/20''

400m Run

45 Dual KB Snatch 16/12kg

400m Run

Time Domain:

25:00-30:00 minutes

35:00 Cap

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 Childs Pose

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