The Workout of the Day for May 22, 2019

WARM-UP:

Pronated Hang x 30-60 sec

Russian Baby-Makers x 10-15 reps

KB Deadlift x 10 reps

Followed by:

Two Sets:

KB Halos x 10 (5 each direction)

KB Windmills x 10 (5 each side)

KB Turkish Get-Up x 6 (3 each side)

Single Arm KB Thruster x 10 (5 each side)

Waiter Carry x 50 yards (each side)

STRENGTH/SKILL:

Two sets of:

Perform 30 sec each side of the following movements:

Station 1 - Banded Palloff Hold

Station 2 - Banded Side Steps

Station 3 - Single Leg Glute Bridge Hold

Station 4 - Side Plank Hold

Station 5 - Dynamic Bulgarian Split Squat Jumps

METCON (Performance):

4 RFT:

400m Run

10 Deadlifts 275/185

15 Toes to Bar

L3
225/155

L2
185/135

L1
155/115

METCON (Fitness):

4 RFT:

400m Run

15 KB Swings

15 V-Ups

ADDITIONAL WORK (Competition/General):

Four Sets of:

8-10 Double Front Racked KB Front Squats @ 32X1

100’ Sled Push (unweighted)

Rest 2 min

Aaron Kennedy