The Workout of the Day for July 3, 2019

WARM-UP:

Foam Roll Thoracic Spine x 2 min

Pigeon Pose x 1 min each

Russian Baby Makers x 15 reps

STRENGTH:

Every 90 sec for 18 min (3 sets of each):

Station 1 - Posted Single Leg Deadlift x 8-10 reps @ 3011 (Left Leg)

Station 2 - Posted Single Leg Deadlift x 8-10 reps @ 3011 (Right Leg)

Station 3 - Barbell Glute Bridge x 6-7 reps @ 20X1 (around 80% 1RM Deadlift)

Station 4 - Reverse Snow Angels x 20 reps (slow and controlled)

METCON (Performance):

AMRAP 12 min:

3 Bar Muscle Ups (6 Pull-Ups)

6 DB Hang Power Cleans 55/35

12 Alternating Reverse Lunges 55/35

*Compare results to May 14, 2019

METCON (Fitness):

For Time:

800m Run

30 Alternating Single Arm DB Snatches

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Accumulate 50 Strict Pull-Ups

Aaron Kennedy