The Workout of the Day for April 22, 2019

WARM-UP:

Couch Stretch 1 min each

Pigeon Pose 1 min each

10 Over-Under Hip Opener

Tabata Plank x 8 sets of 20sec work/10sec rest

STRENGTH:

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1 tempo

Rest 30 sec after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 tempo

Rest 1 min

*Use a load that is challenging but achievable for the 5 sets at the prescribed tempo.

METCON:

Two sets for times of:

50 Sumo Deadlift High-Pulls 75/55

50 Wall Ball Shots 20/14

Rest 5 min

*Score is total working time.

L3
65/45

L2
55/35

L1
45/25

ADDITIONAL WORK (optional):

Three sets of:

20 DB Lateral Raise

20 DB Front Raise

20 DB Strict Press

(Perform as a complex.)

Rest 2 min

Aaron Kennedy