The Workout of the Day for October 23, 2018

WARM-UP:

2 Rounds:

200m Run

15 Banded Good Mornings

10 KB Glute Bridges

STRENGTH:

Every 3 min for 18 min (6 sets):

Back Squat

Set 1 - 5 @ 65%

Set 2 - 4 @ 75%

Set 3 - 3 @ 80%

Set 4 - 2 @ 85%

Set 5 - 1 @ 90%

Set 6 - 10 @ 70-80%

METCON:

Every 3 min for 15 min (5 sets) of:

12 Burpee Box Jump Overs 24/20

60’ Walking Lunges with KB/DB Farmer’s Carry 53/35 (Scaled: 35/20)

*Score is total working time.

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy