The Workout of the Day for December 27, 2018

WARM-UP:

Suitcase Carry with KB 50m each

Single Arm KB Front Rack Carry 50m each

Single Arm KB Overhead Carry 50m each

Double KB Front Rack Carry 100m

2 Rounds:

Standing Split Squat x 8 each side @ 30X1 tempo

Ring Row x 8

Hanging hollow hold x 30sec

STRENGTH:

Four Sets of:

Front Racked Alternating Reverse Barbell Lunge x 8-10 each

Rest 90 sec

Weighted Pull-Ups x 4-6 reps @ 2110 tempo

Rest 90 sec

METCON:

For Time:

40 Wall Ball Shots 20/14

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy