The Workout of the Day for November 14, 2018

WARM-UP:

100m Med Ball Walk (squeeze Med Ball between forearms)

50m Med Ball carry in right hand at 90 degrees

50m Med Ball carry in left hand at 90 degrees

100m Overhead Med Ball carry

2 Rounds:

10 Single Arm Banded Lat Pull Downs (each)

10 Scapular Pull-Ups

5 Push-Ups @ 30X0 tempo

5 Ring Rows @ 30X0 tempo

STRENGTH:

3 Sets for Max Reps

Unbroken Floor Press (males = 100% bodyweight / Females = 75% bodyweight)

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 min

*Athletes should aim to use a load or assistance that will allow them to achieve 8 reps of each movement in the first set.

METCON:

Every 6 min for 18min (3 sets) for times:

400m Run

50 Double Unders (100 Singles)

20 Push Press 115/80

*Score is total working time.

L3
95/65

L2
75/55

L1
65/45

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

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

Lateral DB Shoulder Raise 2 sets x 12-20 reps

Banded Tricep Extensions 3 sets x 12-15 reps

Ring Dips 2-3 sets x max reps

Aaron Kennedy