The Workout of the Day for January 7, 2019

WARM-UP:

400m Run

2 min Foam Rolling T-Spine

1 min Foam Rolling Lats (each)

2 Rounds:

10 Scapular Pull-Ups

10 Hollow/Arch Swings

10 Push-Ups

10 Jump Squats

1 min Plank

METCON:

“Baseline Interval Test”

Every 5 min for 30 min (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots 20/14

*Note times of each set, for future comparisons. Score is total working time.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Belt Squat 8 sets x 8 reps

DB Shrugs 8 sets x 8 reps

DB Side Lean 8 sets x 8 reps each

Aaron Kennedy