The Workout of the Day for January 4, 2019

WARM-UP:

2 Rounds:

200m Run

15 Banded Good Mornings

15 Banded Bent Over Row

Barbell Warm-Up:

2 Rounds:

5 Romanian Deadlifts

5 Clean Deadlift to knee

5 Clean Deadlift to mid thigh

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans

STRENGTH:

Deadlift

4 x 5 @ 70% 1RM

(open your hands and release tension at the bottom of every rep - no touch n go)

Rest as needed

METCON:

For Time:

800m Run

30 Power Cleans 135/95

15 Bar Muscle-Ups (30 Chest to Bar)

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Single Arm DB Row 8 sets x 8 reps

Barbell Shrug 8 sets x 8 reps

Barbell Curls 8 sets x 8 reps

Aaron Kennedy