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19/07/24 Friday Workout of the Day

Aaron Marcelino
Jul 13, 2024
1 min read

Warm-Up

2:00 minute Machine Choice

-

:20 Wall Thoracic Extensions

:30/:30 Couch Stretch

1:00 Alternating 90-90 Hip Switch

-

3 Sets, For Quality

25 Double Unders or 35 Single Unders

12 Wall Facing Shoulder Taps

10 Alternating Lateral Lunges

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

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