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15/01/24 Monday Workout of the Day

Aaron Marcelino
Jan 13, 2024
1 min read

Warm-Up

2 Rounds

15 seconds Arms Only Rowing

15 seconds Arms and Body Row

15 seconds Legs and Body

15 seconds Half Stroke

15 seconds Full Stroke

2 Rounds, For Quality

6/6 Single Arm Overhead Tall Kneeling to Standing

10 Deep Lunge Mountain Climber Lunges

6 Inchworm Push-Ups

30 second Running Single Unders

Specific Skill EMOM

8:00 minutes

min 1: 2/2 Turkish Get-Ups

min 2: 30 second Single Under Crossovers

"Bondi"

6 Rounds for Total Reps in 23 minutes

1 minute : Max Calorie Row

1 minute: Max Burpees

1 minute: Max Double-Unders

1 minute Rest

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality

8/8 Front Foot Elevated Split Squat

10/10 Half Kneeling Pallof Press with Rotation

10 Alternating Lateral Ball Slams

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