The Workout of the Day for January 15, 2019

WARM-UP:

60’ Bear Crawl

30 Mountain Climbers

15 Banded Good Mornings

15 Russian Baby Makers

10 Glute Bridges

10 KB Suitcase Deadlifts each side

STRENGTH:

Every 4 min for 24 min (6 sets):

Deadlift

Set 1 - 6 reps

Set 2 - 4 reps

Set 3 - 2 reps

Set 4 - 6 reps

Set 5 - 4 reps

Set 6 - 2 reps

*Increasing weight each set of each wave. During your rest work on appropriate skill work, Muscle-Ups, Ring Dips, Pull-Ups, Banded Transitions, etc.

METCON:

3 RFT:

20 Pull-Ups

40 KB Swings 53/35

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy