The Workout of the Day for January 31, 2019


10 each I’s, Y’s, T’s

10 Banded Face Pulls

10 Banded Lat Pull-Downs

10 Banded Single Arm Rows each

Bear Crawl

10 Glute Bridges

100m Medicine Ball Carry (arms out front at 90 degrees, squeeze the pecs to hold the ball.


Every 90 seconds for 12 minutes (8 sets):

Floor Press x 3 reps @ 21X1

Use approximately 75% of your 1RM and focus on speed of the concentric motion. You want to be as quick and explosive as possible.


5 RFT:

12 Alternating Pistols

9 DB Push Presses 50/35

6 Handstand Push-Ups


Foam Rolling / Static Stretching

Aaron Kennedy