The Workout of the Day for December 20, 2018

WARM-UP:

Banded Ankle Distractions 30 sec each x 2

40 Mountain Climbers

10 Froggers

2 Rounds:

30 sec Side Plank (each)

10 Cossack Squats

10 Reverse Lunges

5 Inch Worms

10 Wall Facing Squats

STRENGTH:

Front Squat

5 @ 65%

4 @ 75%

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 95%

1 @ 101%

1 @ 101+%

Rest 2 min between sets.

METCON:

3 RFT:

400m Run

8 Front Squats 205/145

L3
185/135

L2
155/115

L1
135/95

*75-80% of 1RM Front Squat

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy