The Workout of the Day for December 21, 2018

WARM-UP:

400m Run

Static Stretching:

Couch Stretch (1 min each)

Pigeon Pose (1 min each)

Banded Shoulder Distraction (1 min each)

Child’s Pose (1 min)

METCON MASH (40min cap):

For Time:

15 Clean and Jerks 135/95

300m Run

15 Clean and Jerks

Rest 5 min

4 Rounds:

18 Pull-Ups

15 KB Swings 53/35

12 Handstand Push-Ups

Rest 5 min

For Time:

10 Deadlifts 275/185

800m Run

10 Deadlifts 275/185

L3
115/80
225/155

L2
95/65
185/135

L1
75/55
155/115

COOL DOWN:

Foam Rolling

NO FUNCTIONAL BODYBUILDING

Aaron Kennedy