The Workout of the Day for December 5, 2018

WARM-UP:

50 Double Unders (150 singles)

10 PVC Pass Throughs

10 Banded Pull Aparts Palms Down

10 Banded Pull Aparts Palms Up

10 Overhead Pull Aparts

10 Diagonal Pull Aparts each direction

10 Press (empty bar)

10 Push Press (empty bar)

STRENGTH:

Six sets of:

Shoulder Press x 2-3 reps @ 20X1 tempo

Rest 2min between sets

METCON (No Measure):

EMOM 15 min (5 sets):

Minute 1 - 12 Chest to Bar Pull-Ups

Minute 2 - 9 Strict Handstand Push-Ups

Minute 3 - 6 Burpee Box Jump Overs 24/20

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 3-4 sets x 8-12 reps

Lateral DB Shoulder Raise 2 sets x 12-20 reps

Banded Tricep Extension 3 sets x 12-15 reps

Aaron Kennedy