The Workout of the Day for June 3, 2019

WARM-UP:

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Followed by:

Every 90 sec for 9 min (2 sets):

Station 1 - KB Halos x 5-10 reps each direction

Station 2 - MB Pec Activation x 60 sec

Station 3 - Burpee Box Jump Overs x 3 reps

STRENGTH (Performance):

Every 2 min for 10 min (5 sets):

Floor Press x 3 reps 75%1RM @ 21X1

STRENGTH (Fitness):

EMOM 15min:

Minute 1 - Push-Ups x 10-12 reps

Minute 2 - 50m Suitcase Carry + Waiters Carry (Left arm overhead)

Minute 3 - Strict Toes to Bar of Hanging Leg Raises x 6-8 reps @ 2110

Minute 4 - Push-Ups x 20 reps

Minute 5 - 50m Suitcase Carry + Waiters Carry (Right arm overhead)

METCON (Performance/Fitness):

“Desire”

AMRAP 5 min:

Burpee Box Jump Overs 24/20

*Re-Test from March 25, 2019

ADDITIONAL WORK:

Every 2 min for 12 min (3 sets) of:

Station 1 - Supine Ring Rows x 8-10 reps @ 2111

Station 2 - Reverse Snow Angels x 12 reps @ 3030

Station 3 - Hollow Hold x 45-60 sec

COOL DOWN:

Foam Roll / Static Stretching / ROMWOD

ADDIITONAL WORK (Competition):

In 15 min or less, establish a 10RM Back Squat

Rest 3 min and then:

One set of:

Back Squat x 10 reps @ 90% of today’s 10RM

Aaron Kennedy