The Workout of the Day for February 6, 2019


3 Rounds:

5 Strict Pull-Ups

10 Push-Ups


10 Banded Pull Aparts (palms down)

10 Banded Pull Aparts (palms up)

10 Diagonal Banded Pull Aparts each

10 Banded Pass Throughs

Banded Shoulder Distraction 1 min each


Every 90 sec for 12 min (8 sets):

Floor Press x 2 reps @ 21X1

*Use approximately 80% of your 1RM. Focus on speed of the concentric motion, make that as quick and explosive as possible.


AMRAP 14min of:

40 Double Unders (80 Singles)

20 Single Arm DB Push Press 50/35

10 Pull-Ups

*For the Single Arm DB Push Press, hold two DB’s in the front racked position, then perform 10 reps with one arm while holding the other in the front racked position. You must perform 10 reps on one arm before switching to the next.


Foam Rolling / Static Stretching


DB Chest Fly 3 sets x 10-12 reps

Shrugs (DB or Barbell) 2-3 sets x 12-20 reps

Barbell Skull Crushers 3 sets x 10-12 reps

Aaron Kennedy