The Workout of the Day for December 7, 2018

WARM-UP:

200m Run

1 min Couch Stretch each

1 min Pigeon Pose each

1 min Child’s Pose

10 Glute Bridge

10 Banded Good Mornings

Barbell Warm-Up:

5 Deadlifts (empty bar)

5 Deadlifts + Shrug (empty bar)

5 Muscle Cleans (empty bar)

5 Hang Power Cleans (empty bar)

STRENGTH:

Three Sets of (with a partner):

Bulgarian Split Squats x 8 reps each @ 3111 tempo

Rest while partner works

Single Arm DB/KB Row x 8 reps each @ 2111

Rest while partner works

METCON:

AMRAP 20min:

12 Burpees

9 Hang Power Cleans 95/65

18 Wall Ball Shots 20/14

200m Run

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Rear Delt Fly 3 sets x 10-12 reps

DB Bicep Curls 3 sets x 10-12 reps each

Aaron Kennedy