Friday Workout of the Day 19/11/21

Aaron Marcelino
Nov 13, 2021
1 min read

Updated: Nov 14, 2021

Warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups

Metcon

For Time (35 min CAP)

*With a partner complete the following

Buy in

2000m Bike/1000m Row/800m Ski

Into

5 Rounds for time

20 Sync DB Devil Press

20 Sync Squats

20 Sync Sit ups

Buy out

2000m Bike/1000m Row/800m Ski

Cool down

30 sec each exercise

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

Recent Posts

See All

15 & 17/12/25 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

19/12/25 Friday Workout of the Day

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15 Banded Pull-Aparts 20 Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

16/12/25 Tuesday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5 World's Greatest Stretch 10 Down Dog Toe Touch :15/:!5 Single Arm Plank 10 Bear Plank Shoulder Tap

Comments

Post: Blog2_Post