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26/5/23 Friday Workout of the Day

Aaron Marcelino
May 20, 2023
1 min read

Warm-Up:

2 Sets, For Quality

200m Run

8/8 Standing Banded Psoas March

10 Quadruped Scapular Push-Ups

:15 second Deadhang + :15 second Active Hang

5/5 Archer Ring Row

5/5Archer Push-Up

"House of the Rising Sun"

4 Rounds for Time

200m Run

10 Pull-Ups

15 Push-Ups

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Time Domain: 4:00-6:00 minutes / set

Time Cap: 7:00/Set

Total Time Domain: 25:00-34:00

Total Time Cap: 34:00

Core Finisher

5 Rounds , For Quality

:20/:20 Second Side Plank

10/10 Half Kneeling Paloff Press w/ Rotations

:40 second Forearm Plank

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

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