The Workout of the Day for August 14, 2019

WARM-UP:

Wall Slides x 10 @ 3030

EMOM 6min (2 sets):

Station 1 - Parallette Shoot-Throughs x 3-5 reps

Station 2 - Glute Bridges x 10 reps

Station 3 - Lat Insertion Pull-Ups x 5-10 reps

STRENGTH:

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

Tempo Floor Press x 5 reps @ 21X1

*Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

METCON (Performance):

AMRAP 15min:

45 Double Unders

30 Push-Ups

15 Chest to Bar Pull-Ups

METCON (Fitness):

AMRAP 15min:

30 Lateral Jumps Over Parallette

20 Push-Ups

10 Strict Pull-Ups

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Time:

2 Rounds:

400m Farmers Carry 53/35

Rest 2 min

Aaron Kennedy