The Workout of the Day for December 24, 2018

WARM-UP:

Coaches Choice

METCON (No Measure):

Every 2 min for 32 min (4 sets):

Station 1 - 300m Run

Station 2 - 60’ Walking Lunges with DB Farmer Carry 50/35

Station 3 - 60 Double Unders (120 Singles)

Station 4 - 15 Burpee Box Jump Overs 24/20

*Attempt to complete work in 90 sec, adjust reps and distances accordingly to allow for approx 30 sec rest. Score is complete or incomplete.

FUNCTIONAL BODYBUILDING:

Single Arm DB Row 3-4 sets x 8-12 reps

Banded Single Arm Lat Pull Down 3-4 sets x 8x12 reps

DB Bicep Curls 3 sets x 12-15 reps each

Aaron Kennedy