30/09/23 Saturday Workout of the Day
- Aaron Marcelino
- Sep 23, 2023
- 1 min read
Warm-Up
3 Sets, for Quality
15/12 Calorie Row
10 Bar or Ring Kip Swings
:15 second Ring Support Hold
6/6 Acher Ring Rows
"Welcome to Jurassic Park"
Partner WOD
10 Rounds for Max Calories on the Rower
3:00 minute AMRAP
10 Bar Muscle-Ups/12 Pull-Ups/Ring Rows
10 Push Jerk 60/40kg
-Max Calorie Row in the Remaining Time
No rest between AMRAPs
*split work 50:50
PRVN Recovery / Mobility
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/1:00 1:00 minute Scorpion Stretch
:30/:30 second Thread the Needle Stretch

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