The Workout of the Day for November 23, 2018

WARM-UP:

200m Run

10 Samson Stretch (5 each side)

10 Inch Worms

10 Flamingo Stretch (5 each side)

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Pass Throughs in bottom of squat

10 PVC Lat Stretch

10 Reverse Lunges

10 DB Snatches

METCON:

Complete the following (no measure):

Every 90 sec for 30 min (4 rounds):

Station 1 - 20/15 Calorie Row

Station 2 - 15 Burpee Box Jump Overs 24/20

Station 3 - 200m Run

Station 4 - 20 Single Arm DB Snatches (10 each side) 50/35

Station 5 - 20 Single Arm DB Overhead Walking Lunges (10 steps each side) 50/35

*Your goal is to finish this entire workout without falling short in any interval.

Scaled - 35/20

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy