The Workout of the Day for July 2, 2019

WARM-UP:

Wall Slides x 10 reps @ 2020

I’s, Y’s, T’s x 5 reps each

Three Rounds:

Row x 1 min

Pec Activation x 1 min

STRENGTH:

Five sets of:

Push Press x 6 reps @ 11X2

Rest 2 min

*Note the tempo, pause for 1 sec in the front rack position between every lift, then pause 2 full sec with the load overhead. Build to a heavy 6 reps.

METCON (Performance):

For Time:

800m Run

80 Push Press 95/65

800m Run

L3
75/55

L2
65/45

L1
55/35

METCON (Fitness):

For Time:

800m Run

80 DB Push Press

800m Run

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Tabata Push-Ups

100 Banded Tricep Push Downs (2 bands - one for each side)

Aaron Kennedy