The Workout of the Day for January 24, 2019

WARM-UP:

400m Run

Foam Roll T-Spine 2 min

Foam Roll Glute 1 min each

Pigeion Pose 1 min each

15 Banded Good Mornings

15 Russian Baby Makers

STRENGTH:

Every 4 min for 24 min (6 sets) of:

Deadlift

Set 1 - 5 reps

Set 2 - 3 reps

Set 3 - 1 rep

Set 4 - 5 reps

Set 5 - 3 reps

Set 6 - 1 rep

*Building in weight, second wave heavier than the first. During your rest between sets, use your time to work on skill work on the rings - muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…

METCON:

Every 6 min for 12 min (2 sets) for times:

20/15 Calorie Row

15 Deadlifts 225/155

400m Run

L3
205/145

L2
185/135

L1
155/115

*Go hard and trust you’ll have enough rest to repeat your effort. Score is total working time.

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy