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23/10/23 Monday Workout of the Day

Aaron Marcelino
Oct 21, 2023
1 min read

Warm-Up:

2 Sets, For Quality: 8:00 Cap

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Barbell Kang Squats, 20/15kg

8 Strict Knees to Chest

Strength Test

Take 10 minutes to Establish

20RM Back Squat

Conditioning

"Safe House"

21:00 minute AMRAP

14 Toe to Bar

14 Burpee

14 Wall Balls 9/6kg

42 Double Unders

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00Pigeon Stretch

Optional Accessories

Part A)

3 Sets, For Quality

10 Weighted Ring Rows, For Load

5/5 Hanging Straight Leg Around the Worlds from Rings

Rest no more than 2:00 b/s

Part B)

3 Sets, For Quality

10/10 Single Arm Dumbbell Row, heavy

15 V-Ups

Rest no more than 2:00 b/s

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