The Workout of the Day for May 7, 2019

WARM-UP:

EMOM 10 min (2 sets) of:

Minute 1 - Wall Slides x 5 @ 3030 tempo

Minute 2 - Bear Crawl x 50’

Minute 3 - Handstand Hold x 30-45 seconds

Minute 4 -Scapular Pull-Ups

Minute 5 - Over-Under Drill x 2-3 each direction

METCON:

EMOM 30 min (6 sets) of:

Minute 1 - 12/8 Calorie Row

Minute 2 - 8 Burpee Box Jump Overs 24/20

Minute 3 - 12 Chest to Bar Pull-Ups

Minute 4 - Front Racked Alternating Reverse Lunges x 12 reps 135/95

Minute 5 - 8 Handstand Push-Ups

Score is total completed reps for all 6 sets (312 possible).

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

Three sets of:

Banded Face Pulls x 30 reps

Rest 30 sec

Standing DB Triceps Extension x 10-12 reps

Rest 30 sec

DB Hammer Curls x 10-12 reps each

Rest as needed

Aaron Kennedy