The Workout of the Day for June 26, 2019

WARM-UP:

Banded Ankle Distractions x 60 sec each

Couch Stretch x 90 sec each

Followed by:

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 Palloff Hold Squats

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

STRENGTH:

Every 2 min for 16 min (8 sets):

Tempo Front Squats x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy triple by the 6th set and repeating that weight for sets 7 and 8.

METCON (Performance):

3 RFT:

30 Wall Ball Shots 20/14

15 Chest to Bar Pull-Ups

METCON (Fitness):

3 RFT:

25 Wall Ball Shots

10 Strict Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy