The Workout of the Day for November 28, 2018

WARM-UP:

2 Rounds:

100m Forward Run

100m Backward Run

2 Rounds:

20 sec Bar Hang

10 Hollow Rocks

10 Arch Rocks

10 Alternating Single Leg V-Ups

10 Single Arm Banded Lat Pull Downs (each)

5 Rounds:

Kipping Practice

2 Hollow/Arch Swings + 1 Kip

METCON:

Every 6 min for 30 min (5 Rounds) for total working time:

400m Run

20 Wall Ball 20/14

10 Bar Muscle-Ups (Sub 20 Chest to Bar Pull-Ups)

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

DB Bench Press 3-4 sets x 8-12 reps

DB Shrugs 2-3 sets x 12-20 reps

Banded Tricep Extension 3 sets x 12-20 reps

Aaron Kennedy