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9/2/23 Thursday Workout of the Day

Aaron Marcelino
Feb 4, 2023
1 min read

Cardio Specific Warm-Up

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SLGlute Bridge w/pause

Skill/Strength

8:00 EMOM

min 1: 1/1 Turkish Get-Ups

min 2: 2-3 Rope Climbs

METCON

Aerobic Capacity Work

"Na'vi"

24:00 EMOM

min 1: 15/11 Cal Echo Bike or 17/12 Assault Bike

min 2: 50 Double Unders or 75 Single Unders

min 3 + 4: 200m Run Sprint

*Alternating Rounds of Single Unders and Double Unders

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Po se

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

9:00 EMOM

min 1: 10-12 Feet Elevated Parallette Push-Up

min 2: 16-20 Dual KB Gorilla Rows

min 3: :30-:40 Sandbag Bear Hug Hold

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