The Workout of the Day for January 23, 2019

WARM-UP:

Spend 5 - 10 min on your problem areas

Foam Roll T-Spine 2 min

Foam Roll Lats 1 min each

10 Thoracic Twists (arm behind back) each

10 Thoracic Twists (arm behind neck) each

10 Posted Arm Twists each

10 Down Dogs

STRENGTH:

Push Press

5 x 3-4 reps

Rest 2 min

*Build to today’s heavy 3-4 reps.

METCON:

“Helen”

3 RFT:

400m Run

21 KB Swings 53/35

12 Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 8 sets x 8 reps

Barbell or Dumbbell Shrugs 3 sets x 20 reps

Lateral DB Raises 2 sets x 20 reps

Ring Dips 3 sets x max reps

Aaron Kennedy