The Workout of the Day for January 14, 2019


25 Burpees

10 Banded Pull Aparts Palms Down

10 Banded Pull Aparts Palms Up

10 Banded Pull Aparts Diagonal each

10 Banded Pass Throughs


Every 90 sec for 12 min (8 sets):

Floor Press x 3 reps

Work at approximately 70% of your 1RM and focus on the speed of the concentric motion. You want to make that phase as quick and explosive as possible.


2 RFT:

25 Calorie Row

20 Single Arm DB Push Press 50/35*

15 Toes to Bar

10 Burpees

*For the Single Arm DB Push Press, hold two DB’s in the front racked position, then perform 10 reps with one arm while holding the other in the front racked position. You must perform 10 reps on one arm before switching to the next arm - 10 Left, 10 Right


Foam Rolling / Static Stretching


Belt Squats 8 sets x 8 reps

Barbell Glute Bridge 8 sets x 8 reps

Aaron Kennedy