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10/2/23 Friday Workout of the Day

Aaron Marcelino
Feb 4, 2023
1 min read

Upper Focused Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

Strength

Every 3:00 for 12:00

5 Push Press @ 80%

10 Bent Over Barbell Rows @ light/moderate load

METCON

"Sully"

14:00 AMRAP

14 Toe to Bar

14 Single DB Box Step Up 24/20"

14 SA DB Hang Clean and Jerk 22.5/15kg

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

5 Sets For Quality

6-8 Chest Supported Trap 3 Raise 30x1 Tempo

6-8 Cuban Rotations 30x1 Tempo

10Hollow Body Weighted Maltese Raise

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