The Workout of the Day for June 17, 2019

WARM-UP:

Wall Slides X 5 @ 3131

I’s, Y’s, T’s x 5 per position

KB Halos x 10 (5 each direction)

Two Sets:

Push Press x 5 (empty bar)

Overhead Alternating Reverse Lunges x 10

Front Rack Lunges x 10 reps

STRENGTH:

Every 3 min for 15 min (5 sets):

Shoulder Press x 1 rep

Loading %: 80, 85, 90, 95, 95+

Every 3 min for 6 min (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1RM

METCON:

“Helen”

3 RFT:

400m Run

21 KB Swings 53/35

12 Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy