The Workout of the Day for December 14, 2018

WARM-UP:

400m Run

10 Banded Pass Throughs

10 Banded Pull Aparts Palms Down

10 Banded Pull Aparts Palms Up

10 Diagonal Banded Pull Aparts (each direction)

10 Overhead Banded Pull Aparts

10 Push-Ups @ 31X1

10 Ring Rows @ 31X1

STRENGTH:

Take 20 min to establish a 2RM Floor Press

METCON:

Every 5 min for 15 min (3 sets) for total working time:

400m Run

10 Renegade Rows 50/35

20 V-Ups

Renegade Rows - 1 = Push-Up, Row Left, Push-Up, Row Right

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Rear Delt Fly 3 sets x 10-12 reps

DB Bicep Curl 3 sets x 10-15 reps each

Aaron Kennedy