The Workout of the Day for December 10, 2018

WARM-UP:

400m Run

10 PVC Pass Throughs

30 sec Goblet Squat Hold

10 PVC Pass Throughs in bottom of Squat

10 Samson Stretches (5 each)

10 Flamingo Stretches (5 each)

30 sec Bar Hang

30 sec Handstand Hold

STRENGTH:

Back Squat

5 @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

4 @ 90%+

Rest 2 min between sets.

METCON:

Four sets of 3min AMRAPS of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

*Perform as many rouunds as possible in 3 min then rest 90 sec between sets and pick up where you left off to start the next set. Score total number of rounds completed.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

Barbell Glute Bridge 2-3 sets x 10-12 reps

Barbell Roll Outs 2 sets x 8-15 reps

Aaron Kennedy