The Workout of the Day for November 2, 2018

WARM-UP:

Foam roll your quads for 30 sec each, then foam roll your adductors for 30 sec each side.

10 Narrow Stance Squats

10 Sumo Stance Squats

10 Cossack Squats each

10 Reverse Lunges

10 Air Squats

STRENGTH:

Front Squat

5 @ 65%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

4 @ AHAP

*Rest 2 min between sets

METCON:

“KAREN”

For Time:

150 Wall Ball 20/14

COOL DOWN:

Foam Roll / Static Stretching

FUNCTIONAL BODYBUILDING:

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

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

Rear Delt Fly 3 sets x 10-12 reps

Dumbbell Bicep Curl 3 sets x 10-12 reps each

Aaron Kennedy