The Workout of the Day for July 17, 2019

WARM-UP:

Couch Stretch 90 sec each

Banded Ankle Distractions 1 min each

STRENGTH:

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

Tempo Front Squats x 2 reps @ 32X1

*Build ofer the course of the 8 sets, with heavy doubles for sets 6, 7, and 8.

METCON (Performance):

Every 8 min for 24 min (3 sets) for total working time of:

25/20 Calorie Row

10 Front Squats 175/115

10 Burpee Box Jump Overs 24/20

L3
155/105

L2
135/95

L1
115/80

METCON (Fitness):

Every 8 min for 24 min (3 sets) for total working time of:

25/20 Calorie Row

15 Goblet Squats

15 Burpees

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Time:

10 Rope Climbs

then…

3x Max Bar Hang - Rest 90 sec between sets

Aaron Kennedy