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11/2/23 Saturday Workout of the Day

Aaron Marcelino
Feb 4, 2023
1 min read

Thoracic + Hip Warm-Up

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5Samson Lunge

METCON

"The Way of Water"

For Time

2000m Row

Partner Holds Dual KB Front Rack 24/15kg

into..

100 Burpee Pull-Ups

While Partner Holds KB in Suitcase Position 24/16kg

into..

50 Dual DB Bench Press 22.5/15kg

While Partner Holds Handstand

Time Domain: 20:00-25:00

Time Cap: 30:00

Finisher

3-4 Sets, For Quality

10/10 Single Leg Medball Hamstring Curl

1:00 Weighted Plank

:30Dual KB Front Rack Wall Sit

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

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