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16/04/24 Tuesday Workout of the Day

Aaron Marcelino
Apr 13, 2024
1 min read

Warm-Up:

3 Rounds

1:00 minute Row, Run, or Double Under (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

—

5 Sets

10 second Wall Lean Sprint

Rest 20 seconds between sprint

Conditioning

"Hal"

4 Rounds For Time

400m Row

40 Double Unders

400m Run

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

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 Accessory Work

3 Sets, For Quality

8/8 Single Leg Barbell Hip Thrust + 10 Single Leg Hip Thrust Hold on Final Rep of Each Leg

30/30 second Standing Pallof Press Hold

40 second Weighted Sorenson Hold

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