The Workout of the Day for June 21, 2019

WARM-UP:

Banded Ankle Distractions x 60 sec each

Couch Stretch x 60 sec 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 of Paloff Hold Squats

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

STRENGTH:

EMOM 4 min (4 sets):

Back Squat x 3 reps

Min 1 - 50-55%

Min 2 - 55-60%

Min 3 - 60-65%

Min 4 - 65-70%

Then:

Every 2 min for 16 min (8 sets):

Back Squat

5 @ 70%

5 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

1 @ 95%

1 @ 95%+

1 @ 95%+

METCON (Performance):

AMRAP 12min:

40 Double Unders

20 Wall Ball Shots 20/14

10 Toes to Bar

METCON (Fitness):

AMRAP 12min:

20/15 Calorie Row

20 V-Ups

15 Wall Ball Shots

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy