The Workout of the Day for July 10, 2019

WARM-UP:

Foam Roll Thoracic Spine 2 min

Foam Roll Lats 1 min each

Box Shoulder Stretch 1 min

I’s, Y’s, T’s x 5 each movement

STRENGTH:

Three sets of:

Push Press x 10 reps

Rest 2 min

*Use same load achieved on July 2, 2019, and see if you can achieve 10 reps at that load, no tempo restrictions.

METCON (Performance):

“JT”

For Time:

21-15-9

Handstand Push-Ups

Ring Dips

Push-Ups

METCON (Fitness):

AMRAP 9min:

9 DB Push Press

9 Push-Ups

18 Mountain Climbers

COOL DOWN:

Foam Roll / Static Stretching / ROMWOD

ADDITIONAL WORK:

10 Rope Climbs for time.

Max Bar Hang x 3 attempts (rest 2 min between attempts)

Aaron Kennedy