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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

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