The Workout of the Day for July 30, 2019

WARM-UP:

Foam Roll Thoracic Spine x 2 min

Foam Roll Hamstrings x 1 min each

Pigeon Pose x 1 min each

Russian Baby Makers x 15 reps

STRENGTH:

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

Deadlift

8 @ 50%

6 @ 60%

4 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

METCON (Performance):

Every 6min for 18 min (3 sets) for total working time:

30/20 Calorie Row

20 Chest to Bar Pull-Ups

30 Walking Lunges with DB/KB Farmer’s Carry 53/35

METCON (Fitness):

Every 6 min for 18 min (3 sets) for total working time:

30/20 Calorie Row

10 Strict Pull-Ups

30 Walking Lunges with DB/KB Farmer’s Carry

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

3 x 10 Single Arm DB Press (each)

Tabata DB Bench Press

Aaron Kennedy