The Workout of the Day for May 30, 2019

WARM-UP:

Wall Slides x 5 @ 3131

Scapular Pull-Ups x 10-15 reps

Followed by:

EMOM 9min (3 sets):

Station 1 - Press from Jerk Receiving Position x 5 reps

Station 2 - Tall Jerks x 3 reps

Station 3 - Butt Kickers / High Knees / Power Skip x 10-20 reps (perform one movement each set)

STRENGTH (Performance/Fitness):

Three sets of:

DB Shoulder Press x 8 reps @ 2111

Rest 45 sec

Supinated Ring Rows x 8-10 reps @ 2111

Rest 45 sec

DB Skull Crushers (laying on floor) x 10-12 reps @ 2011

Rest 45 sec

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 sec

METCON (Performance/Fitness):

5 RFT:

40 Double Unders (Fitness - 200m Run)

20 Push-Ups

10 Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

*No additional work scheduled for today, focus on recovery.

Aaron Kennedy