The Workout of the Day for November 30, 2018

WARM-UP:

30 sec Goblet Squat Hold 70/53

15 Russian Baby Makers

10 Thoracic Twists with PVC pipe on Back (each)

3 Sets:

1 min Plank (weighted if possible)

Rest 1 min

STRENGTH:

Back Squat

5 @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

6 @ 80-85%

Rest 2 min between sets.

METCON:

AMRAP 12 min:

12 Thrusters 95/65

12 Toes to Bar

12 Box Jumps 24/20

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

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

Rear Delt Fly 3 sets x 10-12 reps

DB Bicep Curl 3 sets 10-12 reps each

Aaron Kennedy