The Workout of the Day for November 22, 2018

WARM-UP:

400m Run

10 PVC Pass Throughs

10 Leg Kicks (each)

10 Ring Rows

10 Reverse Lunges

10 Hanging Knee Raises

10 Push Press (empty bar)

10 Air Squats

10 Burpees

METCON:

“Filthy Fifty”

For Time:

50 Box Jumps 24/20

50 Jumping Pull-Ups

50 KB Swings 53/35

50 Walking Lunges

50 Knees to Elbow

50 Push Press 45/35

50 Back Extensions

50 Wall Ball 20/14

50 Burpees

50 Double Unders (150 Singles)

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy