The Workout of the Day for June 4, 2019

WARM-UP:
Banded Ankle Distraction 1 min each

Couch Stretch x 90 sec each

Every 90 sec for 9 min (2 sets):

Station 1 - 30 sec Bear Crawl + 30 sec Hollow Hold

Station 2 - Palloff Hold 30 sec per side

Station 3 - Tall Cleans x 5 reps (Fitness - Static Hang 30-60 sec one set pronated and one set supinated)

STRENGTH (Performance/Fitness):

Every 2 min for 16 min (8 sets) of:

Tempo Front Squats x 3 reps @ 31X1

*Bui;ld over the course of the 8 sets, reaching a heavy triple by set six and repeating that weight for sets seven and eight.

METCON:

3 RFT:

400m Run

15 Hang Squat Cleans 115/75 (Fitness - Goblet Squats Heavy)

15 Pull-Ups (Fitness - 10 Strict Pull-Ups)

L3
95/65

L2
75/55

L1
65/45

COOL DOWN:

Foam Roll / Static Stretching / ROMWOD

ADDITIONAL WORK (General/Competition):

Every 2 min for 12 min (6 sets):

100’ Front Racked KB Carry 70/53

10 GHD Sit-Ups

Aaron Kennedy