The Workout of the Day for January 3, 2019

WARM-UP:

Foam Rolling

Lats 1 min each side

T-Spine 2 min

Then:

2 Rounds:

20 sec Bar Hang (Supinated Grip) + 4 Monkey Swings (each) + 10 Scap Pull-Ups

2 Rounds:

20 Mountain Climbers + 10 Plank to Down Dog + 1 min Plank Hold

STRENGTH:

Every 90 sec for 18 min (3 sets) of:

Station 1 - Supinated Grip Strict Pull-Ups x 6-8 reps @ 2110 (add weight if you’re capable of maintaining tempo and rep range)

Station 2 - 60m Suitcase Carry + Waiters Carry (hold a heavy KB/DB at side in suitcase carry, and a lighter KB/DB overhead in a waiters carry, switch arms at 30m)

Station 3 - Supinated Grip Bent Over Barbell Row x 6-8 reps @ 2111

Station 4 - DB Strict Overhead Press x 15 reps @ 1011

METCON:

Against a 3min running clock:

400m Run

Max Reps Burpee Box Jump Overs 24/20

Rest 3 min

Complete 3 rounds, score is total Burpee Box Jump Overs. You should have at least 1 min to do burpee box jump overs, if you won’t, change the distance on the run. Try to get 10 reps each time.

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy