The Workout of the Day for December 12, 2018

WARM-UP:

200m Medicine Ball Run

2 Rounds:

10 Samson Lunges

10 Cossack Squats

10 Froggers

10 Single Leg RDL (each)

1 Round:

10 DB Squats

10 DB Walking Lunges

400m Run

METCON:

Every 8 min for 32 min (4 sets):

20 KB Sumo Deadlift High Pull 53/35

20 DB Squats 50/35 (two DB’s)

20 DB Walking Lunges with Farmer’s Carry 50/35

800m Run

*Score is total working time.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 3 sets x max reps

Upright Row 3 sets x max reps

Banded Tricep Extension 3 sets x max reps

Aaron Kennedy