13/06/24 Thursday Workout of the Day
- Aaron Marcelino
- Jun 8, 2024
- 1 min read
Warm-Up
2 Rounds
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2 Rounds
30 sec Row
30 sec Shuttle Runs 7.5/7.5m
2 Wall Walks
Gymnastics Progressions
"Ajak"
20:00 AMRAP
450/400m Row
300m Run
5m Handstand Walk/2 Wall Walk
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
RX+:
20:00 AMRAP
450/400m Row
300m Run
7.5m Handstand Walk
7/6* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
4 Sets, For Quality
30 second Ring Plank Hold
Rest 15 second
30 second Hammer Curls
Rest 15 seconds
15/15 Second Single Arm Wall Facing Handstand Hold
Rest 15 seconds
15-20 second Supine Grip Chin Over Bar Hold
Rest 60 seconds between sets

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