The Workout of the Day for July 22, 2019

WARM-UP:

Foam Roll Thoracic Spine x 2 min

Foam Roll Glutes x 1 min each

Foam Roll Hamstrings x 1 min each

Pigeon Pose x 1 min each

Banded Good Mornings x 15 reps (slow and controlled)

STRENGTH:

Every 2 min for 12 min (6 sets) of:

Deadlift

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

4 @ 75%

6 @ 65%

METCON (Performance):

For Time:

100 Double Unders

75 Single KB Deadlifts 70/53

50 Walking Lunges with DB/KB Farmer’s Carry 50/35

25 DB Box Step Overs 50/35 to 24/20

METCON (Fitness):

For Time:

400m Run

75 Single KB Deadlifts

50 Walking Lunges with DB/KB Farmer’s Carry

25 DB Box Step Overs

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Accumulate 40 Strict Pull-Ups

3 x 10 Single Arm DB Bent Over Row (each)

Aaron Kennedy