The Workout of the Day for May 31, 2019

WARM-UP:

Russian Baby Makers x 10-15 reps

Jefferson Deadlift x 10 reps

Followed by:

Two sets of:

Perform 30 sec on each side of the following:

Station 1 - Banded Palloff Hold

Station 2 - Banded Side Steps

Station 3 - Single Leg Glute Bridge Hold

Station 4 - Side Plank Hold

STRENGTH (Performance/Fitness):

Five sets of:

Barbell Glute Bridge x 5 reps @ 20X1 (go heavy on these - a good starting weight might be around 80% of 1RM Deadlift)

Rest 45 sec

Band Pull-Aparts x 25 reps

Rest 45 sec

METCON (Performance/Fitness):

For Time:

50/40 Calorie Row

40 Deadlifts 225/155 (Fitness - 80 KB Swings)

800m Run

L3
205/145

L2
185/135

L1
155/115

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (General/Competition):

EMOM 15min (3 sets each):

Station 1 - Double KB Overhead Carry x 45 sec

Station 2 - Single Arm DB Row x 8 reps @ 2111 (left)

Station 3 - Single Arm DB Row x 8 reps @ 2111 (right)

Station 4 - Front Racked KB Carry x 45 sec (heavy)

Station 5 - Farmer’s Carry x 45 sec (heavy)

Aaron Kennedy