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26/01/24 Friday Workout of the Day Australia Day

Aaron Marcelino
Jan 20, 2024
1 min read

Updated: Jan 23, 2024

Warm-Up

400m Run

Into..

2 Rounds

5/5 Crossbody Dumbbell Muscle Snatch

10 Banded Face Pulls

10 Hollow Rocks

Into..

2 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

Conditioning

"Men at work"

Partner workout

2 rounds for time of:

200 double-unders

100 overhead squats 50/35

50 pull-ups

1.4km run

Time Cap: 35:00 minutes

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

4 Rounds, For Quality

20 Russian Twists (Over and Back = 1 Rep)

:30/:30 Side Plank

10/10 Medicine Ball Lateral Throw

10 Plank Hip Drops

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