The Workout of the Day for January 28, 2019

WARM-UP:

Plank theme for the squat warm-up today. Focus on squeezing every muscle as hard as you can for the 15 seconds.

15 sec Plank / 15 sec rest - transition

Prone Plank on palms

Hollow Hold

Side Plank left

Side Plank right

Superman Hold

Prone Plank on forearms

Glute Bridge Hold

STRENGTH:

Back Squat

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

2-3 min rest between sets

METCON:

“Fran”

21-15-9

Thrusters 95/65

Pull-Ups

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

Calf Raises 2-3 sets x 15-20 reps

Barbell Glute Bridge 2-3 sets x 10-12 reps

Aaron Kennedy