The Workout of the Day for January 18, 2019

WARM-UP:

400m Run

20 Pass Throughs

10 Cossack Squats

10 Goblet Squats

10 Push-Ups @ 30X1

Couch Stretch 1 min each

Pigeon Pose 1 min each

STRENGTH:

3 sets of:

Bulgarian Split Squats x 8-10 reps each @ 30X0

Rest 30 sec

Single Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 sec

METCON:

For Time:

15-12-9

Thrusters 135/95

Over the Bar Burpees

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Single Arm DB Row 8 sets x 8 reps each

Rear Delt Fly 3 sets x 12 reps

Barbell Curls 8 sets x 8 reps

Aaron Kennedy