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25/08/23 Friday Workout of the Day

Aaron Marcelino
Aug 19, 2023
1 min read

Warm-Up:

3 Sets

1:00 Cardio Choice

5 Tempo Goblet Squats (4x2x1 Tempo)

2 x (3 Push-Ups + 1 Wall Walk)

10/10 Single Leg Glute Bridge

10 Alternating Bird-Dogs

Strength

20:00 minutes to Establish

1RM Back Squat

"Karen"

150 Wall Balls 9/6kg

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Recovery / Mobility Protocol

1:00/1:00 minute Elevated Pigeon Pose

1:00/1:00 minute Figure 4 Wall Stretch

1:00/1:00 minute Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility

Optional Accessories

3 Sets, For Quality

10/10 Terminal Knee Extensions

10/10 Single Leg Foot Elevated Glute Bridges

:30 / :30 second Single Leg Glute Bridge Hold (Foot Elevated)

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