13/12/23 Wednesday Workout of the Day
- Aaron Marcelino
- Dec 9, 2023
- 1 min read
Warm-Up
8:00 minute EMOM
min 1: 40 second Row or Bike
min 2: 10 Ring Rows
min 3: 20 Bear Plank Shoulder Taps
min 4: 10 Dead-Bugs
"A storm of swords"
30:00 minute AMRAP
10/7 Cal Echo Bike or 12/9 Calorie Assault Bike
10/8 Strict Pull-Ups
100m Farmers Carry 24/16kg
10/8 Cal Row
10/8 Ring Push-Ups
Machine Substitutions:
Bike or Row for 150m Run
Bike or Row = 12/9 Calorie Bike Erg or 10/8 Calorie Ski Erg
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
3 Sets, For Quality
15-20 Banded Tricep Pressdowns

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