The Workout of the Day for June 24, 2019

WARM-UP:

Wall Slides x 10 reps @ 2020

I’s, Y’s, T’s x 5 reps each

Three sets of:

Double Under Practice x 30 sec

Pec Activation x 60 sec

Rest 30 sec

STRENGTH (All Levels):

Five sets of:

Push Press x 5-6 reps @ 11X2

*Note the tempo - you must pause for 1 second in the front rack position between every lift, then pause 2 full seconds with the load overhead before re-racking the weight. Build to a relatively heavy load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

METCON (Performance):

AMRAP 12min:

40 Double Unders

20 Alternating DB Snatches 55/35

80’ Single Arm DB Overhead Walking Lunge 55/35 (40’ down and back, switch arms on return back)

METCON (Fitness):

AMRAP 12min:

200m Run

20 Alternating DB Snatches

80’ Single Arm DB Overhead Walking Lunge (40’ down and back, switch arms on return back)

COOL DOWN:

Foam Roling / Static Stretching / ROMWOD

Aaron Kennedy