The Workout of the Day for April 8, 2019

WARM-UP:

2 Rounds:

200m Run

15 Banded Good Mornings

10 Banded Side Steps

then:

Foam Roll T-Spine 2 min

Pigeon Pose 1 min each

Banded Shoulder Distraction 1 min each

METCON:

“Diane”

For Time:

21-15-9

Deadlifts 225/155

Handstand Push-Ups

L3
205/145

L2
185/135

L1
155/115

STRENGTH/SKILL:

Every 2 min for 18 min (3 sets) of:

Station 1 - Barbell Glute Bridge x 6 reps @ 21X1

Station 2 - Band Pull-Aparts x 30 reps

Station 3 - L-Sit x 60 sec accumulated time

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

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

Barbell Roll Out 2 sets x 8-15 reps

Calf Raise 2-3 sets x 15-20 reps

Aaron Kennedy