The Workout of the Day for June 25, 2019

WARM-UP:

Banded Front Rack Stretch x 90 sec per side

Followed by:

Barbell Complex x 2-3 sets with empty bar:

Romanian Deadlift x 5 reps

Muscle Cleans x 5 reps

Hang Power Cleans x 5 reps

STRENGTH:

Take 15-20min to build to today’s 1RM Power Clean

METCON (Performance):

Every 4 min for 16 min (4 sets) for times:

400m Run

5 Power Cleans 185/135

L3
165/125

L2
155/115

L1
135/95

METCON (Fitness):

Ever 4 min for 16 min (4 sets) for times:

400m Run

20 KB Swings

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK:

Every 2:30 min for 10 min (4 sets):

1 min Double KB Front Racked Wall Sit 53/35

20 KB Swings 70/53

Aaron Kennedy