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21/02/24 Wednesday Workout of the Day

Aaron Marcelino
Feb 17, 2024
1 min read

Warm-Up:

3 Sets: For Quality

10 Bootstrap Squats

8m A-Skips

8m B-Skips

10 Scapular Pull-Ups

3 x 8/8mLateral Shuffle and Stick

3 Burpee Broad Jumps for Distance

Conditioning

"Lucina"

For Time:

3 Rounds:

200m Run

21 Wall Balls, 9/6kg

15 Toe to Bar

9 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

40 Wall Balls 9/6kg

30 Toe to Bar

20 Line Facing Burpees

Score: Total Time Including Rest

Time Domain: 20:00-25:00 minutes

Time Cap: 25:00 minutes

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets, For Quality:

15 Banded Pull-Aparts

10 Alternating KB Gorilla Rows

10 Ring Body Saws

Max Effort L-Sit Hang

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