The Workout of the Day for October 31, 2018

WARM-UP:

2 Rounds:

200m Run Forward

100m Run Backward

then…

Bear Crawl 20 steps

Crab Walk 20 steps

Inchworms x 5 reps

Alternating Leg V-Ups x 20 reps

STRENGTH / SKILL:

Three sets of:

Pause Deadlift x 6 reps

Pause for 2 sec at mid patella (knee cap), then extend to full hip and knee extension. Start sets at 60% 1RM and build for a heavy 6 reps.

Rest 1 min

Handstand Shoulder Taps x 20-30 reps

Rest 1 min

METCON:

2 RFT:

800m Run

42 KB Swings 53/35

24 Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

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

Shrugs (Barbell or Dumbbell) 2-3 sets x 12-20 reps

Lateral DB Shoulder Raise 2 sets x 12-20 reps

Banded Tricep Extension 3 sets x 10-12 reps

Ring Dips 2-3 sets x max reps

*Heavier than last week.

Aaron Kennedy