The Workout of the Day for March 27, 2019

WARM-UP:

2 Rounds:

15 Goblet Squats

200m Run

then:

Couch Stretch 1 min each

Pigeon Pose 1 min each

STRENGTH:

Every 2 min for 10 min (5 sets):

Back Squat

5 @ 55%

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

Every 3 min for 6 min (2 sets):

Back Squat x 10 reps @ 70-75%

*Goal is to use these two sets to find 10RM.

METCON:

AMRAP 12 min:

3 Bar Muscle-Ups (6 Chest to Bar Pull-Ups)

6 Handstand Push-Ups

12 Box Jumps 30/24

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

DB Chest Fly 3 sets x 10-12 reps

Lateral DB Raises 2 sets x 12-20 reps

Parlettes Dip 2-3 sets x max reps

Aaron Kennedy