The Workout of the Day for November 9, 2018

Hokey Pokey


In teams of two, alternating movements, complete as many rounds and reps as possible in 30 min of:

20 Calorie Row

20 DB Thrusters 50/35

20 DB Box Step Overs (50/35 to 24/20)

20 Pull-Ups

20 Box Jumps 24/20

*Partners will alternate movements. Partner A performs 20 calorie row, Partner B performs Thrusters, Partner A performs Step Overs and so on…


Foam Rolling / Static Stretching


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

DB Pull Over 2-3 sets x 15-20 reps

Rear Delt Fly 3 sets x 10-12 reps

DB Bicep Curls 3 sets x 8-12 reps each

*Heavier than last week.

Aaron Kennedy