The Workout of the Day for February 14, 2019

WARM-UP:

Foam Roll T-Spine 2 min

Foam Roll Lats 1 min each

Banded Shoulder Distractions 1 min each

20 PVC Pass Throughs

STRENGTH:

Push Press

6 x 2

Rest 2 min

Build to a heavy 2 reps.

METCON:

“The Break Up”

EMOM for as long as possible for total reps of:

1st min -1 Push Press 135/95 + 1 Burpee

2nd min - 2 Push Press + 2 Burpees

3rd min - 3 Push Press + 3 Burpees

etc… until you cannot complete the required work within the minute. Both partners attempt the sequence of Push Press and Burpees at the same time.

Rest 5 min

“The Make Up”

In teams of two, alternating complete rounds, complete 4 rounds each for time of:

5 Squat Cleans 135/95

10 Pull-Ups

200m Row

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy