16/12/23 Saturday Workout of the Day

Aaron Marcelino
Dec 9, 2023
1 min read

Warm-Up

8:00 minute EMOM

min 1: 200/180m Row

min 2: 10 Scapular Pull-Ups + 10 Kip Swings

min 3: 20 Alternating V-Ups

min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold

"12 Days of Xmas"

For Time

Metcon

12 Days of Xmas

100m Run

2 Thrusters 40/25

3 Pull Ups

4 Pistol Squat

5 HSPU/ Pike Push Up

6 Deadlift 100/70

7 T2B/ Knee Raise

8 Push up

9 Butterfly Sit up

10 DB Snatch 22.5/15

11 Burpee

12 Goblet Squat 24/16

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

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