The Workout of the Day for November 8, 2018

WARM-UP:

20 Plate Toe Taps at 50% speed

20 Plate Toe Taps at 75% speed

20 Plate Toe Taps as fast as possible

20 Lying Leg Raise each side

20 Glute Bridge

With a KB:

10 Suitcase Deadlift each side

10 Single Leg Romanian Deadlift each side

10 KB Swings

10 Sumo Deadlifts

STRENGTH:

4 sets of:

Pause Deadlift x 5-6 reps

Pause for 2 sec at the knee, then extend to full hip and knee extension. Start sets around 60-65% 1RM building

Rest 1 min

L-Sit x 30-45 sec

Rest 1 min

METCON:

3 RFT:

50 Double Unders (150 Singles)

10 Power Cleans 135/95

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy