The Workout of the Day for August 12, 2019

WARM-UP:

Overhead Movement Prep (see video)

Banded Ankle Distractions x 1 min each

Couch Stretch x 1 min each

METCON (Performance):

Happy Birthday Mya!

Every 4 min for 32 min (8 sets) for total working time of:

400m Run

16 Shoulder to Overhead 115/75

10 Toes to Bar

L3
95/65

L2
75/55

L1
65/45

METCON (Fitness):

Every 4 min for 32 min (8 sets) for total working time of:

400m Run

16 DB Push Press

10 V-Ups

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Accumulate 50 Strict Pull-Ups

Accumulate 40 Barbell Glute Bridges

3x6 Barbell Bent Over Rows (same weight for all sets)

Aaron Kennedy