The Workout of the Day for July 8, 2019

WARM-UP:

Banded Ankle Distractions x 1 min each

Couch Stretch x 90 sec each

Every 90 sec for 9 min (2 sets):

Station 1 - 30 sec Bear Crawl + 30 sec Hollow Hold

Station 2 - 30 sec per side Paloff Hold Squats

Station 3 - Static Hang x 30-60 sec (one set pronated, one supinated)

STRENGTH:

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

Front Squat x 2 reps @ 80% 1RM

METCON (Performance):

“Elizabeth”

For Time:

21-15-9

Squat Cleans 135/95

Ring Dips

L3
115/80

L2
95/65

L1
75/55

METCON (Fitness):

For Time:

21-15-9

DB Hang Squat Cleans

Parallette Dips / Hand Release Push-Ups

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Accumulate 50 Strict Pull-Ups

Accumulate 45 Single Leg Glute Bridges each

Aaron Kennedy