The Workout of the Day for July 12, 2019

WARM-UP:

Foam Roll Thoracic Spine 2 min

Pigeon Pose 1 min each

Russian Baby Makers x 15 reps

STRENGTH:

Four sets of:

Deadlift x 5 reps @ 30X1 tempo

Rest 20 sec

Tall Box Jumps x 10 reps

Rest 3 min

METCON (Performance):

AMRAP 10min of:

30 Double Unders

10 Deadlifts 225/155

10 Over the Bar Burpees

L3
205/145

L2
185/135

L1
155/115

METCON (Fitness):

AMRAP 10min of:

10 Burpees

20 Single KB Deadlift

100m Run

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

5k Row

Aaron Kennedy