14/6/23 Wednesday Workout of the Day
- Aaron Marcelino
- Jun 10, 2023
- 1 min read
Updated: Jun 14, 2023
Warm-Up
4 Rounds, Continuous Rowing
:30 Slow
:30 Moderate
:15 Fast
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2 Sets for Quality
Skill Progression
*3 Perfect Deliberate Wall Walks
*1 Wall Walk + 20 Shoulder Taps
*Practice lateral walks along the Wall (wall facing)
*Kick up to wall then move hands closer to wall
*Kick up further away from wall and walk to wall
*5ft walks to wall
*practice partner handstand walks out on floor
Then..
Handstand Walk
Every 90 seconds, 5 Sets
15-30m HS Walk
*(Scaling for Handstand Walk)
Level 2
Every 90 seconds, 5 Sets
3 Wall Walks + 20 Shoulder Taps on Final Rep
Level 1
:30 seconds Nose to Wall Handstand Hold or Practice walking along wall
"Prank Sinatra"
16:00 EMOM
min 1: 8 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 14/12 Calorie Row
min 4: Rest
*add 3/2 Calories on each round of the rower
Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
5 Sets For Quality
6-8 Chest Supported Trap 3 Raise 30x1 Tempo
6-8 Cuban Rotations 30x1 Tempo

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