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Writer's pictureAaron Marcelino

18/08/23 Friday Workout of the Day

Warm-Up: 8:00 minutes

2 Sets

1:00 Cardio Choice

6 Tall Muscle Cleans + 6 Front Squats + 6 Push Press

10 Barbell Good Mornings


Strength

15:00 minute to Establish a 3RM Deadlift


"Top Gun"

For Time

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Load: 60/45kg


4 Burpees to start, and at the top of each minute


8:00-15:00 minutes

Time Cap: 18:00 minutes


Recovery / Mobility Protocol

1:00/1:00 minute Scorpion Stretch


Optional Accessories

3 Sets, For Quality

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