The Workout of the Day for November 16, 2018

WARM-UP:

200m Medicine Ball Run

10 Inchworms

10 Cossack Squats (5 each side)

10 Reverse Lunges (5 each side)

10 Glute Bridges

10 Hollow Rocks

Complete 10 Air Squats with a 10lb plate held in front of you, arms extended @ 3101 tempo.

STRENGTH:

Back Squat

5 @ 65%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

8 @ 75-85%

Rest 2 minutes between sets.

METCON:

For time:

800m Run

80 Alternating DB Snatches 50/35

80’ Walking Lunges with DB in Farmer’s Carry 50/35

800m Run

COOL DOWN:

Foam Roll / Static Stretching

FUNCTIONAL BODYBUILDING:

Singel Arm DB Row 3-4 sets x 8-12 reps

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

Rear Delt FLy 3 sets x 10-12 reps

DB Bicep Curl 3 sets x 8-12 reps each

Aaron Kennedy