5/12/22 Monday Workout of the Day

Aaron Marcelino
Dec 3, 2022
1 min read

Updated: Dec 4, 2022

Warm up

100m Run

10 Good Morning

10 Cossack lunges

10 Samsung Twist

10 Bird/dog

Strength (15min)

5X5 OHS

60% of 1RM

METCON (25min Cap)

For Time

Part A

from 0-5min

buy in

50/35 Cal

in remaining time AMRAP of:

12 Deadlift 90/60

8 Burpee

rest 5 mins

Part B

from 10-15min

buy in

35/25 Cal

in remaining time AMRAP of:

8 Deadlift 90/60

8 Burpee

rest 5 mins

Part C

from 20-25min

buy in

20/15 Cal

in remaining time AMRAP of:

4 Deadlift 90/60

8 Burpee

Cool Down

Cobra

Scorpion

Twisted Cross

Happy Baby

Shoulder

Tai Gi Spins

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