The Workout of the Day for April 1, 2019

WARM-UP:

3 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

then:

Foam Roll T-Spine 2 min

Foam Roll Lats 2 min

Dynamic Stretches:

Samson Stretch

Inch Worms

Flamingo Stretch

METCON:

“Baseline Interval Test”

Every 5 min for 30 min (6 sets) for times:

10 Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots 20/14 to 10’ target

*Score is total working time. Log each rounds time in your notes. Compare to January 7, 2019.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Barbell Reverse Lunge 3-4 sets x 8-12 reps each

Glute Ham Raises 3 sets x 10-12 reps

Barbell Glute Bridge 2-3 sets x 10-12 reps

Aaron Kennedy