The Workout of the Day for February 12, 2019

WARM-UP:

Foam Roll Quads 1 min each

Foam Roll Glutes 1 min each

Banded Hip Flexor Stretch 1 min each

2 sets:

10 Banded Good Mornings

10 Banded Side Steps each direction

STRENGTH:

Every 3 min for 18 min (6 sets) of:

Back Squat

4 @ 70%

3 @ 80%

2 @ 90%

1 @ 95%

2 x 2 @ 90%

METCON:

3 RFT:

30 Wall Ball 20/14

15 DB Burpee Box Step-Overs 50/35, 24/20

*Standing with DB’s in each hand, Burpee while holding DB’s, then continue to hold DB’s as you Box Step Over.

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

Eight sets fo max reps of:

40 seconds of KB Complex*

20 sec rest

*KB Complex = Deadlift + Hang Power Clean + Front Squat + Hang Snatch

Use two KB’s, one in each hand, and perform with a weight you can move for 40 seconds.

Aaron Kennedy