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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

8 Tall Weighted Sit-Up

:30 Bike

10/10 Pendulum Lunges

6 Inchworm to Hollow

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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