Workout of the Day Monday 11/10/21

Aaron Marcelino
Oct 9, 2021
1 min read

Updated: Oct 10, 2021

Warm up

100m Run

10 Good mornings

10 Cat/Cow

10 Inch worm

10 Squat rotations

2 rounds

45s Hollow Body

45s Superman

Strength (15min)

5X3 Back squat or Front squat heavy weight (at home)

*80% of 1RM

METCON

2x10min workouts

1/ AMRAP

400m Run/ 3min Jog on spot

20 Wall Ball or Thrusters (at home)

20 Wall Ball Sit ups

Rest 2 min

2/ For Time

3 Rounds

15 Cal Bike/Row or 60 mountain climbers (at home)

12 Deadlift

9 Clean

6 Push press

3 Burpee

Cool Down

Cobra

Scorpion

Twisted Cross

Happy Baby

Shoulder

Groin

https://video.wixstatic.com/video/f9d3e3_ba42efd53700477fa1c4499af1bbee32/360p/mp4/file.mp4

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