The Workout of the Day for October 24, 2018

WARM-UP:

“The Pizza Game”

Dynamic Stretching

METCON:

Every 10 min for 40 min (4 sets) for times:

500m Row

400m Run

30 KB Swings 70/53

20 Pull-Ups

*Score is total working time. Athletes should modify distances or repetitions to ensure at least 2 min of rest between sets.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench / Floor Press 3-4 sets x 8-12 reps

Shrugs (Barbell or Dumbbell) 3 sets x 12-20 reps

Lateral DB Shoulder Raise 2 sets x 12-20 reps

Ring Dips 2-3 sets x max reps

Aaron Kennedy