The Workout of the Day for January 29, 2019

WARM-UP:

400m Run

Foam Roll T-Spine 2 min

Foam Roll Lats 1 min each

Foam Roll Glutes 1 min each

Couch Stretch 1 min each

Pigeon Pose 1 min each

Banded Shoulder Distractions 1 min each

METCON (No Measure):

Every 2 min for 30 min (3 sets at each station):

Station 1 - 400/300m Row

Station 2 - 30 Ring Dips

Station 3 - 400m Run

Station 4 - 30 Toes to Bar

Station 5 - 10 Renegade Rows 50/35
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

*Each station should take around 90 seconds to complete. If you are unable to complete the required work within 90 seconds, do as much work as you can for 90 seconds and rest the remaining 30 seconds before rotating to the next station.

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy