The Workout of the Day for December 31, 2018

WARM-UP:

2 Rounds:

100m Run

30 Single Unders

2 Rounds:

20 Shoulder Taps in Plank Position

Wall Walk

30 sec Handstand Hold

Then:

200m Run

15 Double Unders

5 Pike Push-Ups

5 DB Snatches each

METCON:

AMRAP 15min of:

400m Run (1 rep for every 50m)

50 Double Unders (100 Singles)

10 Handstand Push-Ups

Rest 5 min

AMRAP 15min of:

400m Run (1 rep for every 50m)

40 Push-Ups

20 Alternating DB Snatches 50/35

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

Calf Raise 2-3 sets x 15-20 reps

Barbell Roll Out 2 sets x 8-15 reps

Aaron Kennedy