The Workout of the Day for December 26, 2018

WARM-UP:

400m Run

10 Banded Pass Throughs

10 Banded Pull Aparts - Palms Down

10 Banded Pull Aparts - Palms Up

10 Banded Pull Aparts - Diagonal (each direction)

10 Banded Pull Aparts - Overhead

10 Samson Stretch

5 Inch Worms

10 Russian Baby Makers

METCON:

For Time:

400m Run

15 Ground to Overhead 135/95

30 Push-Ups

400m Run

10 Ground to Overhead 135/95

20 Push-Ups

400m Run

5 Ground to Overhead 135/95

10 Push-Ups

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 3-4 sets x 8-12 reps

Shrugs (Barbell or DB) 2-3 sets x 12-20 reps

Banded Tricep Extensions 3 sets x 12-15 reps

Aaron Kennedy