The Workout of the Day for April 10, 2019

WARM-UP:

2 Rounds:

100m Run

12 Goblet Squats

10 Abmat Sit-Ups

then:

Foam Roll T-Spine 2 min

Couch Stretch 1 min each

Pigeon Pose 1 min each

STRENGTH:

Every 2 min for 16 min (8 sets) of:

Front Squat

4 @ 65%

4 @ 70%

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 88%

1 @ 90%

1 @ 90%+

If you do not know your 1RM, use today to build to something heavy, using the percentages as perceived effort guidelines.

METCON:

Every 5 min for 15 min (3 sets) for max calories:

90 sec Calorie Row

*Score is total calories for all 3 rounds. For Guns N Hoses competitors, perform at least one set on the Airdyne for max calories, or all 3 rounds if possible.

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (optional):

Four sets of:

45 sec of GHD Sit-Ups

Rest 15 sec

45 sec of KB or DB Deadlifts (Heavy)

Rest 15 sec

30 sec of Goblet Squats 70/53

Rest 90 sec

Aaron Kennedy