17/3/23 Friday Workout of the Day
- Aaron Marcelino
- Mar 11, 2023
- 1 min read
Updated: Mar 16, 2023
Warm Up
5 Sets, on any machine
40 Seconds Easy into 20 Seconds Hard
Once completed, please flow through the following
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2 Sets, For Quality
15 Banded Face pulls
10 Prone Swimmers
5/5 Dumbbell Windmills, Light Load
Strength: Bench Press
In 12 minutes, establish a Heavy 3 Rep Max
Once you have established this number, please complete:
2 Sets
3 reps @ 90%
*This percentage is based off of your 3 rep max achieved above
METCON (18min cap)
"Charlie"
For time:
4-6-8-10-8-6-4
Shuttle Runs
Devils Press 17.5/12.5kg
*2 Bar Muscle-Ups Each Round/ 5 C2B Pull up/ 7 Pull up or Ring Row
15m shuttle run is 1 rep
Recovery
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Optional Accessories
5 Sets, For Quality

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