top of page

RISING SUN LOGOS.png

Search

8/2/23 Wednesday Workout of the Day

Aaron Marcelino
Feb 4, 2023
1 min read

Lower Focused Warm-Up

2-3 Sets, For Quality

8/8 Single KB Staggered Stance RDL

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Strength

Pause Back Squat (1sec) + Back Squat

Every 3:00 for 12:00, 4 Sets

1+2, @ 83%+

R: 2:30 b/s

"Colonel Miles Quaritch"

10 Rounds for Time

9 Wall Balls 9/6kg

6 Handstand Push-Ups

3 Deadlifts 143/93kg

PRVN Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

Optional Accessories

4 Sets, For Quality

8/8 Front Rack Reverse Lunges

15Weighted Hip Extensions

Recent Posts

19/11/25 Wednesday Workout of the Day

Warm-Up Flow General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15 Glute Bridge Banded Pull Aparts 10 Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8 Dual K

20/11/25 Thursday Workout of the Day

Warm-Up Flow Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8

17/11/25 Monday Workout of the Day

Warm-Up Flow 1:30 Bike - 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the

Comments

Post: Blog2_Post

bottom of page