7/12/22 Wednesday Workout of the Day

Aaron Marcelino
Dec 3, 2022
1 min read

Warm up

100m run or 1min Star Jumps

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

10 Passive/active hang

Skill (10min)

T2B/ Knee Raises

METCON

For Time (30min Cap)

2 Rounds (keep weight Light)

A/ 3min AMRAP

20 Cal Row

10 Burpee over Rower

30 sec rest

B/ 3min Bike (hold uncomfortable pace)

30 sec rest

C/ 3min AMRAP

100m Run

10 HSPU

30 sec rest

D/ 3min AMRAP

10 2xDB Devil Press 15/12.5

10 2xDB Squat

Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

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