The Workout of the Day for July 31, 2019

WARM-UP:

Wall Slides x 10 @ 3030

KB Windmills x 5 reps each side

Single Arm KB Push Press x 6-8 reps each side

KB Snatch x 6-8 reps each side

STRENGTH:

Six sets of:

Push Press x 3 reps

Rest 2 min

Build to a heavy 3 reps.

METCON (Performance):

EMOM 16 min (4 sets) for max reps:

Station 1 - 45 sec Calorie Row

Station 2 - 45 sec Double Unders

Station 3 - 45 sec Strict Handstand Push-Ups

Station 4 - 100m Recovery Jog/Walk

METCON (Fitness):

EMOM 16 min (4 sets) for max reps:

Station 1 - 45 sec Calorie Row

Station 2 - 45 sec Jumping Lunges

Station 3 - 45 sec Strict Handstand Push-Ups or DB Strict Press

Station 4 - 100m Recovery Jog/Walk

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Time:

10 Rope Climbs

Aaron Kennedy