19/10/23 Thursday Workout of the Day
- Aaron Marcelino
- Oct 14, 2023
- 1 min read
Warm-Up
8:00 minutes for Quality
9/7 Calorie Echo Bike
:20 secondReverse Table Top
Strength Stability Work
8:00 minute EMOM
1/1 Turkish Get-Ups
Keep a straight arm position, eyes locked on KB, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse. Sub out Single Arm Overhead Tall Kneeling to Standing
Conditioning
“Bella's Ball”
16:00 minute AMRAP
16/12 Calorie Echo Bike
100m Farmers Carry with Kettlebells
8 Strict Handstand Push-Ups
Load: 24/16kg
Goal: ~ 4 Rounds
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/1:00 1:00 minute Scorpion Stretch
:30/:30 second Thread the Needle Stretch
Optional Accessories
4 Sets, For Quality
15m/15m Single Arm Overhead Carry, For Load
:30/:30 secondPaloff Press Hold

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