The Workout of the Day for January 31, 2019

WARM-UP:

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.

STRENGTH:

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.

METCON:

5 RFT:

12 Alternating Pistols

9 DB Push Presses 50/35

6 Handstand Push-Ups

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy