The Workout of the Day for May 14, 2019

WARM-UP:

Couch Stretch 1 min each

Pigeon Pose 1 min each

Foam Roll Thoracic Spine 2 min

Then:

2 Rounds:

200m Run

15 Russian KB Swings

5 Strict Pull-Ups

STRENGTH:

Every 90 sec for 18 min (3 sets of each):

Station 1 - Posted Single Leg Deadlift x 8-10 reps @ 3011 (left leg)

Station 2 - Posted Single Leg Deadlift x 8-10 reps @ 3011 (right leg)

Station 3 - Barbell Glute Bridge x 6-7 reps @ 20X1 (same weight as last week or 80% 1RM Deadlift)

Station 4 -Reverse Snow Angels x 20 reps (slow and controlled)

METCON:

AMRAP 12min:

3 Bar Muscle-Ups (6 Chest to Bar Pull-Ups)

6 DB Hang Power Cleans 55/35

12 Alternating Reverse Lunges 55/35

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

Four sets of:

Bent Over Barbell Row x 15 reps

Rest 30 sec

Pull-Ups x Max Reps

Rest 30 sec

DB Hammer Curl x 10-12 reps

Rest 90 sec

Aaron Kennedy