The Workout of the Day for May 8, 2019

WARM-UP:

Banded Scarecrow x 60 sec per position

Reverse Snow Angles x 10 @ 3030 tempo

Followed by:

2 sets:

30 sec Superman Hold

30 sec Barbell Floor Press (empty bar)

30 sec Glute Bridge Hold

30 sec Behind the Neck Press (empty bar)

Rest 30 sec

STRENGTH:

Every 3 min for 18 min (6 sets):

Floor Press

5 @ 80%

3 @ 85%

2 @ 90%

3 @ 85%

8 @ 80%

8 @ 80%

METCON:

5 RFT:

12 Ring Dips

12 Push Press 115/80

12 Over the Bar Burpees

L3
95/65

L2
75/55

L1
65/45

COOL DOWN:

Foam Rolling / Static Stretching

ADDTIONAL WORK:

3 sets of:

5 Front Squats @ 30X1 tempo

Rest 15 sec

10 Double KB Front Squats 53/35

Rest 15 sec

15 GHD Hip Extensions

Rest 2 min

Aaron Kennedy