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19/06/24 Wednesday Workout of the Day

Aaron Marcelino
Jun 15, 2024
1 min read

Warm-Up:

400m Group Run

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Rounds, For Quality

10 Wall Lean March

10 Bootstrap Squats

10 Alternating V-Ups

10 Pause Glute Bridges (2sec)

Strength

Back Squat

Every 2:30 minutes, 4 Sets

4 Back Squats @ 80%+

+

3 Depth Jump to Box Jump

"Wellington"

20:00 AMRAP

400m Run

30 Wall Balls 9/6kg

20 GHD Sit-Ups

RX+:

20:00 AMRAP

400m Run

30 Wall Balls 12/9kg

20 GHD Sit-Ups

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 Accessories: Core Finisher

8:00 for Quality

5 Hollow Roll to V-Up *over and back is 1 rep

8 Ring Body Saws

10 Plank Hip Twists *over and back is 1 rep

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