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24/06/24 Monday Workout of the Day

Aaron Marcelino
Jun 22, 2024
1 min read

Warm-Up:

3 Sets

:30 sec Echo Bike

:30 sec Bootstrap Squats

:30 sec Inchworm Push-Ups

--

2 Sets

:30/:30 sec Samson Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

--

8-6-4-2

Barbell Strict Press

Barbell Back Squats

*Start with an Empty Barbell and increasing to starting percentages on the bar

Strength

15:00 EMOM, 5 Sets

min 1: 3 Strict Press

min 2: 3 Back Squat

min 3: Rest

Weights start @ 80% and increase to 3RM for the Day

"Vincent Vega"

5 Sets

1:00 minute AMRAP

10 Thrusters 43/30kg

-Max Calorie Echo Bike

Rest 1:00 b/s

Rx+:

52/34kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Completion:

15:00 EMOM

Minute 1 - 15 GHD Reverse Hypers

Minute 2 - 5/5 Single Arm Arnold Press, Moderate Load

Minute 3 - 30 Alternating Single Arm Banded Lat Pulldowns, 15 per side

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