The Workout of the Day for November 26, 2018

WARM-UP:

400m Run

10 PVC Pass Throughs

10 Leg Kicks each leg

10 PVC Pass Throughs in bottom of squat

10 Banded Pull Aparts Palms Down

10 Banded Pull Aparts Palms Up

10 Banded Pull Aparts Diagonal (each direction)

5 Tempo Push-Ups @ 3111

STRENGTH:

Every 2 min for 10 min (5 Sets):

Floor Press x 3 reps @ 75% 1RM @ 21X1 tempo

METCON:

“Desire”

AMRAP 5 min:

Burpee Box Jump Overs 24/20

Can you get 80 reps in the 5 min?

Then:

Every 2 min for 12 min (3 sets) of:

Station 1 - Supine Ring Rows x 8-10 reps @ 2111 tempo

Station 2 - Reverse Snow Angels x 12 reps @ 3030 tempo

Station 3 - Hollow Hold x 45-60 seconds

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

Calf Raise 2-3 sets x 15-20 reps

Barbell Roll Out 2 sets x 8-15 reps

Aaron Kennedy