The Workout of the Day for August 7, 2019

WARM-UP:

100m Run

Russian Baby Makers x 10

Banded Good Mornings x 15

100m Run

Pigeon Pose x 1 min each

Box Jumps x 15

100m Run

STRENGTH:

Three sets of:

Posted Single Leg Deadlift x 8-10 reps each @ 3011 tempo

Rest 1 min

Barbell Glute Bridges x 6-8 reps @ 20X1 tempo

Rest 1 min

Side Plank x 45 sec each side

Rest 1 min

METCON (Performance):

“Running Christine”

3 RFT:

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps 24/20

*Compare results to April 19, 2019

METCON (Fitness):

3 RFT:

400m Run

21 KB Swings

12 Burpees

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Time:

400m Farmers Carry 53/35

8 Rope Climbs

400m Farmers Carry 53/35

Aaron Kennedy