The Workout of the Day for December 28, 2018

WARM-UP:

400m Run

2 Rounds:

5 Standing Hip Circles (each direction/each leg)

10 Single Leg Romanian Deadlift (each leg)

10 Banded Good Mornings

Then:

3 Rounds:

5 Single Leg Jumps onto plates (each leg)

Increasing height as you go, nothing too crazy, just have fun with it.

STRENGTH:

Three Sets of:

Posted Single Leg Deadlift x 8-10 reps each @ 3011 tempo

Rest 1 min

Barbell Glute Bridge x 6-8 reps @ 20X1 tempo

Rest 1 min

Side Plank x 45 sec each side

Rest 1 min

METCON:

“Running Christine”

3 RFT:

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps 24/20

L3
90% Bodyweight

L2
80% Bodyweight

L1
70% Bodyweight

*This is a retest from October 10, 2018, compare your results.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Three Sets of:

20 DB Skull Crushers

20 DB Tate Press

20 DB Floor Press

Aaron Kennedy