The Workout of the Day for May 15, 2019

WARM-UP:

Every 90 sec for 9 min (2 sets) of:

Station 1 - 30 sec Bear Crawl + 30 sec Plank Shoulder Taps

Station 2 - 30 sec per side of Rotational Medicine Ball Throws

Station 3 - Static Hang x 30-60 sec (one set pronated, one set supinated)

METCON:

Every 10 min for 30 min (3 rounds) for total working time of:

400m Run

30 Wall Ball Shots 20/14

400m Run

30 Pull-Ups

15 Burpee Box Jump Overs 24/20

*If prescribed repetitions or distances are unattainable, adjust that you are able to complete the first round relatively comfortably. You will be challenged in the second and third rounds both mentally and physically.

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

Three sets of:

Sumo Stance Stiff Leg Deadlift x 10 reps

Rest 90 sec

Glute Ham Raises x 15-20 reps

Rest as needed

Aaron Kennedy