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20/10/23 Friday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up

9:00 EMOM

min 1: 30 second Jump Rope

min 2:10 Alternating Reverse Lunges + 10 Air Squats

min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups


Strength

Every 2:30, 5 Sets

5 Sets, For Load

+

3 Weighted Strict Pull-Ups


Conditioning

“Miss Molly”

Every 3:00 minutes, 5 Sets, Complete the following:

50 Double Unders

20 Wall Balls, 9/6kg

5 Pull Ups

*Add 5 Pull Ups each additional set: (5,10,15,20,25)


Recovery / Mobility Protocol

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch


Optional Accessories

4 Sets, For Quality:

8/8 SA DB Row, mod to heavy load

10/10 Gorilla Rows, light to moderate load


Grip Work:

3 Sets, For Quality:

:30 second Plate Pinch Hold, moderate load

:20 second Wrist Curls, light load

10 Zottman Curls, light to moderate load


Choose weights or loads that enable you to complete each station without breaking but still provide a challenge. Take as much rest as necessary between sets, but aim for minimal rest between individual movements within each set.


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