The Workout of the Day for November 7, 2018

2 Rounds:

15 KB Sumo Deadlift High Pull 53/35

20 Shoulder Taps

5 Inch Worms

2 Wall Walks

20 Alternating V-Ups


5 Turkish Get-Ups each side with light KB


Every 3 min for 15 min (5 Sets):

Shoulder Press x 2-4 reps @ 20X1

*If you achieve 4 successful reps, increase the load in the next set.


For Time:

50 Calorie Row

40 Single Arm DB Push Press (50/35)*

30 Toes to Bar

20 Burpees

* Two DB in the front rack position, then perform 10 reps with one arm while holding the other DB in the front rack position. Switch every 10 reps until 40 total are completed.


Foam Rolling / Static Stretching


Bench/Floor Press 3-4 sets x 8-12 reps

Shrugs (Barbell or DB) 2-3 sets x 12-20 reps

Lateral DB Shoulder Raise 2 sets x 12-20 reps

Banded Tricep Extensions 3 sets x 10-12 reps

Ring Dip 2-3 sets x max reps

*Heavier than last week.

Aaron Kennedy