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15/07/24 Monday Workout of the Day

Aaron Marcelino
Jul 13, 2024
1 min read

Warm-Up

2:00 Cardio Choice

-

1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Weightlifting

Squat Clean

10:00 EMOM

2 Reps @ 70-80% of 1RM

"Linebacker"

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Barbell: 61/43kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.

Time Cap: 18:00

RPE: 9/10

Rx+:

Barbell: 70/52kg

PRVN Reset

1-2 Sets for Quality

:20/:20 Couch Stretch

5 Nordic Squats

:30 Child's Pose

:20/:20 Iron Cross Stretch

Optional Accessories

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 90-95%

3 Broad Jumps, For Distance

Rest as needed between sets

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