The Workout of the Day for December 11, 2018

WARM-UP:

50 Double Unders (150 Singles)

2 min Foam Roll Thoracic Spine

1 min Foam Roll Lats (each side)

10 Banded Pass Throughs

10 Banded Pull-Aparts (palms down)

10 Banded Pull-Aparts (palms up)

10 Diagonal Pull-Aparts (each direction)

10 Overhead Pull-Aparts

10 Shoulder Press (empty bar)

10 Push Press (empty bar)

STRENGTH:

Every 2 min for 16 min (8 sets):

Push Jerk

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

1 @ 87%

1 @ 90%

1 @ 93%

1 @ 95%

METCON:

AMRAP 12min:

40 Double Unders (120 Singles)

20 Push Press 95/65

10 Over the Bar Burpees

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy