19/07/24 Friday Workout of the Day
- Aaron Marcelino
- Jul 13, 2024
- 1 min read
Warm-Up
2:00 minute Machine Choice
-
:30/:30 Couch Stretch
-
3 Sets, For Quality
25 Double Unders or 35 Single Unders
12 Wall Facing Shoulder Taps
20 second Glute Bridges
Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM
"Gunner"
10:00 AMRAP
5 Deadlift
7.5m Handstand Walk/2 Wall Walks
50 Double Unders
Barbell: 84/57kg
RX+:
Barbell: 143/93kg
Goal: Complete 5+ Rounds
RPE: 7/10
PRVN Reset
8:00 EMOM
Minute 1: 10 Scarecrow Plate Rotations
Minute 2: :25/:25 Active Scorpion Stretch
Minute 3: 4/4 Kettlebell Windmill Press, Light
Minute 4: :25/:25 Elevated Pigeon Pose (leg on box)
Optional Accessories
For Quality:
12:00 EMOM
Minute 1 - 6/6 Staggered Stance Good Mornings, Light Load
Minute 2 - 12 Hip Thrusts, Moderate Load
Minute 3 - 12 Cossack Squats, For Range of Motion

Comments