The Workout of the Day for July 16, 2018

WARM-UP:

2 Rounds:

40 Double Unders (120 Singles)

12 Goblet Squats

STRENGTH:

Back Squat

EMOM 9min (3 Rounds):

Min 1: 5 Reps @ 75%

Min 2: 3 Reps @ 80%

Min 1: 1 Rep @ 85%

Front Rack Reverse Lunges

3x12 (6 each)

Set 1 @ 40%

Set 2 @ 45%

Set 3 @ 50%

*Based on 1RM Front Squat

METCON:

Alternating Tabata x 8 min:

Back Squat (empty bar) 45/35

Double Unders

*Intervals alternate back and forth, 20 seconds of Back Squats, 10 seconds of rest, 20 seconds of Double Unders, 10 seconds of rest. Repeat for 8 rounds each (16 rounds total).

Aaron Kennedy