The Workout of the Day for June 13, 2019

WARM-UP:

Couch Stretch 1 min each

Banded Ankle Distractions 1 min each

Every 90 sec for 9 min (2 sets):

Station 1 - 30 sec Bear Crawl + 30 sec Hollow Hold

Station 2 - 30 sec per side Paloff Hold Squats

Station 3 - Static Hang x 30-60 sec (one set pronated, one supinated)

STRENGTH (Performance/Fitness):

Five sets of:

Back Squat x 2 reps a 90%+

Rest 2 min

METCON (Performance):

For Time (15min cap):

25 Pull-Ups

50 Wall Ball Shots 20/14

100 Double Unders (300 Singles)

50 Wall Ball Shots 20/14

25 Pull-Ups

METCON (Fitness):

3 RFT (15min cap):

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers (count 1 rep each leg switch)

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy