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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

:30 Thoracic Extension Against Wall

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

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 Elevated Prayer Stretch

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

4-6 Box Piked Deficit Handstand Push-Ups

5/5 High Box Step-Up

8-10 Parallette Deficit Push-Ups

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