The Workout of the Day for January 11, 2019

WARM-UP:

200m Run

Couch Stretch 1 min each

Pigeon Pose 1 min each

10 Cossack Squats each

10 Russian Baby Makers

10 Wall Squats

STRENGTH:

Every 3 min for 18 min (6 sets) of:

Back Squat

3 @ 70%

3 @ 80%

2 @ 85%

1 @ 90%

2 x 3 @ 85%

METCON:

For Time:

800m Run

150 Air Squats

800m Run

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Barbell Bent Over Row 8 sets x 8 reps

Single Arm DB Row 8 sets x 8 reps

DB Bicep Curls 8 sets x 8 reps each

Aaron Kennedy