The Workout of the Day for January 2, 2019

WARM-UP:

400m Run

High Knees

Butt Kicks

Spiderman Lunge

Inchworms

Sampson Lunges with Twist

10 Glute Bridges

10 Jump Squats

STRENGTH:

Every 2 min for 16 min (8 sets):

Back Squat

5 @ 70%

5 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

1 @ 95%

1 @ 95%+

1 @ 95%+

METCON:

AMRAP 12min of:

40 Double Unders (80 Singles)

20 Wall Ball Shots 20/14

10 Toes to Bar

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 8 sets x 8 reps

Lateral DB Shoulder Raise 8 sets x 8 reps

DB Tate Press 8 sets x 8 reps

*Rest only 30 sec between sets.

Aaron Kennedy