21/09/23 Thursday Workout of the Day
- Aaron Marcelino
- Sep 16, 2023
- 1 min read
Warm-Up
12:00 minute EMOM, Alternating Each Minute
minute: :30 second Bike + Max Hollow Rocks
minute: :15 second Pogo Jumps + Max Plank Hold
minute: :30 second Wall Sit
minute 4: 8 Alternating Leg Bounding
"Ragdoll"
Complete the following:
Every 6:00 minutes, 3 Sets:
20 GHD Sit-Ups
400m Run
20/14 Calorie Echo or 22/17 Calorie Assault Bike
Rest 2:00 minutes
Every 4:00 minutes, 3 Sets:
10 GHD Sit Ups
200m Run
10/7 Cal Echo or 12/9 Calorie Assault Bike
Recovery / Mobility Protocol
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon

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