The Workout of the Day for April 23, 2019

WARM-UP:

I’s, Y’s, T’s x 10-15 reps per position

Followed by:

3 Sets with a PVC or empty bar:

5 Behind the Neck Shoulder Press

5 Overhead Squats

5 Behind the Neck Sotts Press

Rest 30 sec

STRENGTH:

Every 2 min for 12 min (6 sets):

Strict Press

5 @ 70%

3 @ 75%

2 @ 80%

2 @ 83%

2 @ 85%

2 @ 88%

METCON:

Teams of two, alternating after completed rounds, AMRAP 20min of:

3 DB Man Makers 55/35 (Push-Up + Row L + Push-Up + Row R + Clean + Thruster)

6 Pull-Ups

9 Burpees

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (Optional):

Three sets of:

Wide Grip Banded Pull Downs x 10-12 reps

Rest 30 sec

DB Skull Crushers x 10-12 reps

Rest 30 sec

Barbell Bicep Curls x 10-12 reps

Rest 2 min

Aaron Kennedy