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11/4/23 Tuesday Workout of the Day

Aaron Marcelino
Apr 8, 2023
1 min read

Warm-Up

2-3 Sets, For Quality

1:00 row

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm KB Upright Rows

Gymnastics Skill Session: Toe to Bar Skill Work

A) Strict Bar Hanging Hollow to Arch

C) Kipping Knee to Chest

D) Kipping Knee to Elbow

E) Alternating Single Leg Toe to Bar

Metcon

“Mutts Cutts”

For Time:

Buy in: 50/40 Cal Row

into

18-15-12-9-6

Toe to Bar

30-24-16-12-6

Alternating Dumbbell Hang Snatch, 22.5/16kg

into

Cash out: 50/40 Cal Row

Time Domain: 15:00-18:00

Time Cap: 20:00

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

3 Sets, For Quality:

100m Farmers Carry, Heavy Load

20 Dual Dumbbell Rear Delt Flys, Light Load

5/5 Turkish Get-Up, Moderate Load

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