The Workout of the Day for January 15, 2019

WARM-UP:

25 Burpees

Foam Roll T-Spine 2 min

Foam Roll Lats 1 min each

Couch Stretch 1 min each

Pigeon Pose 1 min each

Banded Shoulder Distraction 1 min each

METCON:

Every 10 min for 30 min (3 sets) for times:

500m Row

12 Handstand Push-Ups

20 Burpees

20 Alternating Pistols

500m Row

*Score is total working time. Should class size not allow for two 500m rows, sub the second row with 100 Double Unders / 300 Single Unders.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Ring Dips 8 sets x 8 reps

Shrugs 8 sets x 8 reps

Lateral DB Shoulder Raise 8 sets x 8 reps

Aaron Kennedy