The Workout of the Day for July 20, 2018


WARM-UP:

400m Run

2 Rounds:

30sec Goblet Squat Hold

10 Hanging Knee Raises

STRENGTH:

Front Squat

Every 2min for 12min (6 Rounds)

5sec Negative - 2sec Pause in bottom

Sets 1-2: 2 @ 63%

Sets 3-4: 2 @ 66%

Sets 5-6: 2 @ 69%

METCON:

Every 3min x 7 Rounds (21 min):

400m Run

12 Toes to Bar

*Score is total working time.

Aaron Kennedy