The Workout of the Day for October 26, 2018

WARM-UP:

“Roxanne” Burpees

STRENGTH / SKILL:

Every 90 sec for 24 min (4 sets):

Station 1 - Single Leg Squat (Pistols) x 6 reps each @ 2111 tempo

Station 2 - Hanging Med Ball Hamstring Curls x 10-12 reps @ 2111 tempo

Station 3 - Barbell Roll Outs x 10 reps

Station 4 - Supinated Grip Barbell Bent Over Row x 6-8 reps @ 2111 tempo

METCON:

AMRAP 4 min:

DB Burpee Box Step Overs (50/35 over 20” box)

Rest 1 min

AMRAP 4 min:

Max Calorie Row

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Single Arm DB Row 3-4 sets x 8-12 reps each

DB Pull Over 2-3 sets x 15-20 reps

Rear Delt Fly 3 sets x 10-12 reps

DB Standing Bicep Curl 3-4 sets x 8-12 reps each

Aaron Kennedy