The Workout of the Day for June 28, 2019
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)
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
*Note weight used for the deadlift.
Foam Rolling / Static Stretching / ROMWOD
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.