The Workout of the Day for February 15, 2019

WARM-UP:

Sampson Stretch

Inch Worms

Flamingo Stretch

2 Rounds:

15 Banded Good Mornings

10 Banded Side Steps each direction

10 Russian Babymakers

STRENGTH:

Take 20min to establish a 1RM Deadlift

METCON:

Open 18.5

AMRAP 7min of:

3 Chest to Bar Pull-Ups

3 Thrusters 100/65

6 Chest to Bar Pull-Ups

6 Thrusters

9 Chest to Bar Pull-Ups

9 Thrusters

etc…

Scaled : Jumping chin over the bar pull-ups with 65/45 thrusters.

Ask your coach for additional standards for other age groups.

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

There will be no additional work from now through the Open, this will provide full recovery time and also time to repeat an Open workout as desired.

Aaron Kennedy