The Workout of the Day for August 9, 2019

WARM-UP:

Two sets of:

Perform 30 sec each of the following movements:

Station 1 - Banded Palloff Hold

Station 2 - Banded Side Steps

Station 3 - Banded Squats

Station 4 - Side Plank

Station 5 - Russian Step Ups

STRENGTH:

Take 20 min to build to today’s 1RM Front Squat

METCON (Performance):

For Time:

800m Run

50 Thrusters 95/65

800m Run

L3
75/55

L2
65/45

L1
55/35

METCON (Fitness):

4 RFT:

400m Run

12 DB Thrusters

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Total Time:

Row - 4 x 750m Rest 2 min between efforts

Then:

500m Row

Rest 90 sec

300m Row

Rest 1 min

200m Row

Rest 30 sec

100m Row

Aaron Kennedy