The Workout of the Day for July 25, 2019

WARM-UP:

Two sets of:

Perform 30 sec each movement:

Station 1 - Banded Palloff Hold

Station 2 - Banded Side Steps

Station 3 - Air Squats

Station 4 - Side Plank Hold

Station 5 - Russian Step-Ups

STRENGTH:

Back Squat

5 @ 65-70%

3 @ 75-80%

1 @ 85-90%

3 x 6 @ 80%

Rest 2-3 min between sets.

METCON (All Levels):

3 RFT:

30 Wall Ball Shots 20/14

25 KB Swings 53/35

20 Box Jumps 24/20

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

100 Band Pull Aparts

Accumulate 50 reps Close Grip Bench Press

50 DB Prone Reverse Flys

Aaron Kennedy