15/12/23 Friday Workout of the Day
- Aaron Marcelino
- Dec 9, 2023
- 1 min read
Warm-Up
2 Sets, For Quality
200m Run
:30/30 Second Banded Front Rack Mobility
Strength
Push Press
Every 2:00 minutes, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85%
Percentage is based on your 1rm Push Press.
"A Dance with Dragons"
For Time
100m Run
5 Bar Facing Burpees
5 Thrusters50/35kg
200m Run
7 Bar Facing Burpees
7 Thrusters 50/35kg
300m Run
9 Bar Facing Burpees
9 Thrusters 50/35kg
400m Run
11 Bar Facing Burpees
11 Thrusters 50/35kg
Goal: 9:00-12:00 minutes
Time Cap: 15:00 minutes
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
4 Sets, For Quality
8-10 Reverse Nordics
5/5 High Box Step-Up

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