The Workout of the Day for December 4, 2018

WARM-UP:

400m Run

10 Goblet Squats

10 Russian Baby Makers

10 Samson Stretches (5 each)

10 Leg Kicks each (holding PVC)

10 Leg Swings each (holding PVC)

10 Inch Worms

10 Flamingo Stretches each

STRENGTH:

Front Squat

4 @ 65%

3 @ 75%

2 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

2 @ AHAP

*Rest 2 min between sets

METCON:

For Time:

400m Run

40 KB Swings 53/35

40 Single Arm KB Thrusters (20 each arm) 53/35

40 KB Swings 53/35

400m Run

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy