14/09/23 Thursday Workout of the Day

Aaron Marcelino
Sep 9, 2023
1 min read

Warm Up: (8:00 minute Cap)

2 Sets, For Quality

1:00 Row (:30 ez,:20 mod,:10 hard)

15 Hollow Rocks

200m Run

20Mountain Climbers

"Barbieland"

Every 10:00 minutes, 4 Sets

500/425m Row

25 GHD Sit-Ups/25 Abmat Sit-Ups

400m Run

20 Burpees

Score = Combined interval time

Goal / Set: 6:00-7:00 minutes

Time Cap / Set: 8:00 minutes

Recovery / Mobility Protocol

PRVN Yoga Flow

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

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