The Workout of the Day for June 28, 2019

WARM-UP:

Foam Roll Thoracic Spine x 2 min

Foam Roll Glutes/Quads x 2 min each

Lunge Matrix (Front, Lateral, Rear, Bowler) x 5 each position

Pronated Static Hang x 1 min

Banded Good Mornings x 15 reps (increase your speed as you go)

Followed by:

Take 10 min to warm to build to the weight you plan to use for the workout.

METCON (All Levels):

AMRAP 24 min:

8 Deadlifts @ 70-75% 1RM

16 Toes to Bar

24 Walking Lunges with DB/KB Farmer’s Carry 70/53

32 Push-Ups

*Note weight used for the deadlift.

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK:

Three sets of:

Pronated Grip Ring Row x 10 reps @ 2111

Single Arm DB Tricep Extension x 15 reps (Right)

Single Arm DB Tricep Extension x 15 reps (Left)

Single Arm DB Tricep Extension x 10 reps (Right)

Single Arm DB Tricep Extension x 10 reps (Left)

Rest as needed.

Aaron Kennedy