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11/1/23 Wednesday Workout of the Day

Aaron Marcelino
Jan 7, 2023
1 min read

Warm-Up

3 Rounds for Quality

1:00 Bike

20m Quadruped Crawl Slow Deliberate

15 Banded Face Pulls

10 Passive/ Active Hang

Weightlifting

10:00 EMOM, For Load

2 Push Jerk + 1 Split Jerk

start @ 60% of 1RM

METCON

"Bruce Willis"

For Time

75/60 Strict Pull-Ups

Every 2:00 Complete

10 Push Ups

*Push Ups start at 2:00 mark, not at 0:00

Finisher: Upper Body Pump

Every 3:00 for 9:00, 3 Sets

20 Renegade Rows

15 Dual DB Bicep Curls

10 JM Press + Rollback Extension

Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

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