12/1/23 Thursday Workout of the Day
- Aaron Marcelino
- Jan 7, 2023
- 1 min read
Warm-Up
2-3 Rounds, For Quality
:30 Row
8 Dual KB Sumo Deadlift High Pull *light
:30 Bike
10/10 Pendulum Lunges
100m Run
Midline Work
15:00 Running Clock to Complete
5 Sets
3/3 Turkish Get-Up
60m Farmers Carry + 30m Dual KB Front Rack Carry 24/16kg *unbroken
Rest: as needed
Conditioning
"Mr. Heckles"
15:00 EMOM
min 1: 100m Run
min 2: Cal Row
min 3: Rest
min 4: Cal Bike
min 5: Rest
Yoga Flow
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)

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