The Workout of the Day for June 11, 2019

WARM-UP:

Foam Roll Thoracic Spine 2 min

Banded Leg Raises x 10 each

Banded Face Pulls x 10-15 reps

Lunge Matrix x 5 reps each position each leg (forward, lateral, reverse, bowler)

METCON (Performance/Fitness):

Every 2 min for 30 min (5 sets):

Station 1 - 400m Run

Station 2 - 60’ Walking Lunges with KB/DB Farmer’s Carry 70/53

Station 3 - 20/15 Calorie Row

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (General):

Every 3 min for 12 min (4 sets):

60 sec Double KB Front Racked Wall Sit 53/35

15 Toes to Bar

100’ Double KB Front Racked carry 53/35

ADDITIONAL WORK (Competition):

4 RFT:

9 Power Snatches 135/95

7 Bar Muscle Ups

5 Strict Handstand Push-Ups (4”/2” Deficit)

Aaron Kennedy