The Workout of the Day for May 29, 2019

WARM-UP:

Banded Ankle Distractions 1 min each

Couch Stretch 90 sec each

Every 90 sec for 9 min (2 sets):

Station 1 - 30 sec Bear Crawl + 30 sec Hollow Hold

Station 2 - 30 sec each side Paloff Hold Squats

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

STRENGTH (Performance):

Back Squat

5 sets x 3 reps @ 85-90%

STRENGTH (Fitness):

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

Station 1 - Left Leg Front Foot Elevated Split Squats x 8-10 reps @ 31X1 (place front foot on 45lb plate)

Station 2 - Right Leg Front Foot Elevated Split Squats x 8-10 reps @ 31X1

Station 3 - Barbell Roll Outs x 8-10 reps

Station 4 - Reverse Snow Angels x 15 reps @ 2020

METCON (Performance):

“Karen”

For Time:

150 Wall Ball Shots 20/14

METCON (Fitness):

For Time:

500m Row

50 Wall Ball Shots

500m Row

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (Competition/General):

Strict Press

6 @ 65%

4 @ 75%

2 @ 85%

6 @ 70%

4 @ 80%

2 @ 90%

Max Reps @ 75%

Aaron Kennedy