The Workout of the Day for July 5, 2019

WARM-UP:

5 min of focused mobility on one or two of your problem areas

10 min of skill work (Oly, Gymnastics, Double Under Practice, etc.)

STRENGTH/SKILL:

EMOM 15min (3 sets of each):

Minute 1 - Supine Ring Rows x 8-10 reps @ 2111

Minute 2 - Side Plank (Left) x 40 sec

Minute 3 - Side Plank (Right) x 40 sec

Minute 4 - Reverse Snow Angels x 15 reps (slow and controlled)

Minute 5 - Hollow Rocks or Hold x 30-40 sec

METCON (Performance):

For Time:

100 Double Unders

50 Russian KB Swings 70/53

25 Toes to Bar

100 Jumping Lunges (50 each)

25 Toes to Bar

50 Russian KB Swings 70/53

100 Double Unders

METCON (Fitness):

For Time:

30/20 Calorie Row

40 Russian KB Swings

40 V-Ups

80 Jumping Lunges (40 each)

40 V-Ups

40 Russian KB Swings

30/20 Calorie Row

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

10min Bike or Row for Calories

Aaron Kennedy