The Workout of the Day for June 10, 2019

WARM-UP:

Foam Roll Thoracic Spine x 2 min

Couch Stretch x 1 min each

Pigeon Pose x 1 min each

Then:

Two sets of:

Perform 30 sec on each side of the following:

Station 1 - Banded Palloff Hold

Station 2 - Banded Side Steps

Station 3 - Single Leg Glute Bridge Hold

Station 4 - Side Plank Hold

Station 5 - Dynamic Bulgarian Split Squat Jumps

Move through with as little rest as possible.

METCON (Performance):

AMRAP 15 min:

15 Over the Bar Burpees

15 Deadlifts 225/155

15 Toes to Bar

L3
205/145

L2
185/135

L1
155/115

METCON (Fitness):

AMRAP 15 min:

15 Burpees

30 Single KB Deadlifts

15 V-Ups

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (General/Competition):

Every 3 min for 12 min (4 sets):

Back Squat x 10 reps

Sets 1-2: 90% of 10RM

Sets 3-4: 85% of 10RM

Aaron Kennedy