The Workout of the Day for June 18, 2019

WARM-UP:

Two sets of:

Perform 30 sec on each side of the following movements:

Station 1 - Banded Palloff Hold

Station 2 - Banded Good Mornings

Station 3 - Single Leg Glute Bridge

Station 4 - Side Plank

Station 5 - Reverse Snow Angels

STRENGTH:

Five sets of:

Deadlift x 5 reps 20X1 @ 80% 1RM

Rest 1 min

Banded Face Pulls x 15 reps 21X1

Rest 1 min

METCON (Performance):

For Time:

50 Over the Bar Burpees

50 Power Cleans 95/65

L3
75/55

L2
65/45

L1
55/35

METCON (Fitness):

For Time:

50/40 Calorie Row

50 Walking Lunges with DB/KB Farmer’s Carry (heavy)

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy