The Workout of the Day for October 29, 2018


T-Spine Hold for 2 min

100m Med Ball Pec Walk

With small change plates (2.5lb, 5lb) in each hand, complete the following shoulder activation:

2 sets:

10 I’s

10 Y’s

10 T’s

Push Press Prep: Against a wall, stand with your heels a couple inches away but to where your shoulders and butt can touch the wall (and will stay against the wall for the entire drill). Practice the dip and hold for 10 reps. Then 10 reps of a dip and drive. This is to reinforce your torso position in the dip phase, not allowing your shoulders to drop forward.


20 min to establish a 1RM Push Press


AMRAP 12min:

4 Handstand Push-Ups

8 Pull-Ups

12 Alternating Pistols


Foam Rolling / Static Stretching


*Heavier than last week.

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

Hanging Medicine Ball Hamstring Curl 3 sets x 10-12 reps

DB Calf Raise 2-3 sets x 15-20 reps

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

DB Side Lean 2 sets x 8-12 reps each side

Barbell Roll Out 2 sets x 8-15 reps

Aaron Kennedy