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26/10/23 Thursday Workout of the Day

Aaron Marcelino
Oct 21, 2023
1 min read

Warm-Up

9:00 minute EMOM

minute 1: 10 Air Squats + :10 Hollow

minute 2: 10 Alternating Lunges + :15-:20 Scapular Pull-Ups

minute 3: 5Walking Inchworm to Hollow (3 second pause)

Strength

Take 12:00 minutes to Establish

Barbell Back Rack Stationary Reverse Lunge

Establish a 10RM / Leg

Conditioning

"The Way I Am"

16:00 minute EMOM

Minute 1: Max Strict Pull-Ups

Minute 2: 10 Dual DB Squats 22.5/15kg

Minute 3: 30m Dual KB Front Rack Carry at 32/24kg

Minute 4: Rest

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

3 Sets, For Quality:

12 Reps Med Ball Slam 20/15kg

12 Reps Dumbbell Seesaw Row

30/30m Suitcase Carry 24/16

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