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27/06/24 Thursday Workout of the Day

Aaron Marcelino
Jun 22, 2024
1 min read

Warm-Up

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Strength

Take 15:00 minutes to Establish

3RM Deadlift

"Mia Wallace"

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: 9/6kg

Box Height 24/20''

Goal: 7-11 minutes

Time Cap: 12 minute

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

3 Sets, For Quality

10 Reverse Nordic Curls

:30 second Wall Sit

-

Rest 30 seconds

-

:15/:15 Copenhagen Plank

:15/:15 Star Plank

-

Rest 30 seconds

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