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17/07/23 Monday Workout of the Day

Aaron Marcelino
Jul 15, 2023
1 min read

Flow Warm-Up: 12:00 Cap

2 Sets, for Quality

9/7 Calorie Echo Bike

10 Alternating Cossack Squats

20 Bear Plank Shoulder Taps

5 Extended Reverse Plank Bridge Hold

10 Alternating Dead-Bugs

10/10 Quadruped Thoracic Rotations

10 Alternating Bird-Dogs

Strength

Back Squat

Every 3:00 minutes, 5 Sets

4 Reps, Holding 80% of your 1rm Back Squat

"Capone"

3 Sets, For Reps

4:00 minutes on : 2:00 minutes off

Buy-In:

1km/800m Echo Bike Buy-In

*In remaining time, AMRAP

6 Burpee Bar Touches

9 Toe to Bar

12 Wall Balls 9/6kg

Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

4-5 Sets, For load

8/8 Dual Kettlebell Front Rack Bulgarian Split Squats

5-7 Weighted Strict Pull-Ups

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