Workout of the Day


June 12, 2019

Sport

A: Overhead Squat (5x3 @ 65-70%)

*2-3 sec. hold in bottom position
*3x10 Band Pull-aparts in b/t sets
*2 min rest b/t sets

B: Metcon (AMRAP - Reps)

3 rounds for max reps:
:30s Row (Cals)
:30s rest
:30s Box Jumps 24/20
:30s rest
:30s Renegade Rows 35/25
:30s rest
:30s T2B
:30s rest

*RX+ = Heavier DBs on RR

C: Finisher—
Side bends - 3x10 (each side)


Performance

A: Overhead Squat (5x3 @ 65-70%)

*2-3 sec. hold in bottom position
*3x10 Band Pull-aparts in b/t sets
*2 min rest b/t sets

B: Metcon (AMRAP - Reps)

3 rounds for max reps:
:30s Row (Cals)
:30s rest
:30s Box Jumps 20/16
:30s rest
:30s Renegade Rows 25/15
:30s rest
:30s Lying Leg Raises
:30s rest

*RX+ = Heavier DBs on RR

C: Finisher—
Side bends - 3x10 (each side)