The Workout of the Day for July 1, 2019

WARM-UP:

Banded Ankle Distraction x 1 min each

Couch Stretch x 1 min each

Every 90 sec for 9 min (2 sets):

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

Station 2 - 30 sec per side Paloff Hold Squats

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

STRENGTH:

Every 2:30 for 15 mkn (6 sets) of:

Back Squat

5 @ 65-70%

3 @ 75-80%

1 @ 85-90%

3 x 8 @ 75%

METCON (Performance):

AMRAP 9min:

3 Thrusters 135/95

6 Over the Bar Burpees

9 Chest to Bar Pull-Ups

L3
115/80

L2
95/65

L1
75/55

METCON (Fitness):

AMRAP 9min:

6 DB Thrusters

6 Burpees

12 KB Swings

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Barbell Bent Over Row 4 sets x 8 reps

Accumulate 30 each side Single Leg Glute Bridges

Aaron Kennedy