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22/01/24 Monday Workout of the Day

Aaron Marcelino
Jan 20, 2024
1 min read

Warm-Up

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Medball Cleans

3-5 + 1 Pogo Jump to Vertical Jump

10 Scapular Pull-Ups

Strength: Back Squats

Every 6:00 minutes for 18:00 minutes, Complete

5 reps

3 reps

1 rep

Percentages:

Set 1: 75-77-80%

Set 2: 77-80-82%

Set 3: 80-82-85%

Percentages are all based on your 1-rep max Back Squat.

Conditioning

"Hot Shots"

3 Rounds for Time

12 Burpee Pull-Ups

24 Wall Balls 9/6kg

48 Double Unders

Time Domain: 8:00-11:00 minutes

Time Cap: 15 minutes

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality

10 Reverse Nordic Curls

10/10 Poliquin Step-Up

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