The Workout of the Day for December 17, 2018

WARM-UP:

30 sec each:

High Knees

Butt Kickers

Mountain Climbers

Inch Worms

Then:

10 Lying Leg Raises

10 Down Dog

10 Banded Good Morning

10 DB/KB Box Step Ups (5 each leg)

STRENGTH:

Take 20-25 min to establish a 1RM Deadlift

*Build to no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

METCON:

AMRAP 8min:

6 Deadlifts 225/155

12 Box Jump Overs 24/20

L3
185/135

L2
155/115

L1
135/95

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse DB Lunges 3-4 sets x 8-12 reps

Barbell Glute Bridge 2-3 sets x 10-12 reps

Barbell Roll Outs 2 sets x 8-15 reps

Aaron Kennedy