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31/1/23 Tuesday Workout of the Day

Aaron Marcelino
Jan 28, 2023
1 min read

Lower Focused Warm-Up

2-3 Sets, For Quality

8/8 Single KB Staggered Stance RDL

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Strength

Every 3:00 for 12:00

4 Sets, 3 Front Squat +5 Back Squats

@ 80% of Front Squat across

“Patton Oswalt”

Every 1:15 x 6 Sets

Thrusters

Set 1: 18 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 9 Reps

Set 5: 6 Reps

Set 6: 3 Reps

*Sets must be unbroken

Score is the total weight lifted over the course of the 6 sets. Add total KG

From the Floor

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00Pigeon Stretch

Optional Accessories

4 Sets, For Quality

10 Feet Elevated Hamstring Bridges w/2sec pause at ext

8/8 Single DB Seated Press @ 2020 Tempo

:30Wall Sit Meball Rotations

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