The Workout of the Day for April 5, 2019

WARM-UP:

Coaches Choice

STRENGTH:

4 sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 sec after each leg

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

Rest 1 min

*Goal is to establish your 8RM Bulgarian Split Squat. If KB/DB do not provide enough weight you can back rack a barbell to test this lift.

METCON:

Happy Birthday Andrew!

For Time (20 min cap):

28 Box Jumps 24/20

28 Pull-Ups

28 KB Swings 53/35

28 Walking Lunges

28 Toes to Bar

28 Push Press 95/65

28 Deadlifts 95/65

28 Wall Ball Shots 20/14

28 Burpees

28 Double Unders (84 Singles)

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

DB Pull Over 2-3 sets x 15-20 reps

Rear Delt Fly 3 sets x 10-12 reps

Barbell Bicep Curl 2 sets x max reps

Aaron Kennedy