The Workout of the Day for August 13, 2019

WARM-UP:

Banded Distraction Hip Flexor Stretch x 1 min per side

Butterfly Pulse x 30 sec

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

STRENGTH:

Back Squat

5 @ 75% 1RM

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

Rest 2-3 min between sets

METCON (Performance):

Happy Birthday Vanessa “P-Lo”!

For Time:

87 Calorie Row

32 Front Squats 175/115

32 Burpee Box Jump Overs 24/20

L3
155/105

L2
135/95

L1
115/75

METCON (Fitness):

87 Calorie Row

32 Double DB Front Squats

32 Burpee Box Jump Overs

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

3 x 50m DB Overhead Slow Walk - Heavy

Rest as needed between sets

100 Banded Tricep Push-Downs (2 bands, one each side)

Aaron Kennedy