The Workout of the Day for October 15, 2018

WARM-UP:

3 Rounds:

10 Alternating DB Shoulder Press

10 Alternating DB Bent Over Row

10 Air Squats

STRENGTH/SKILL:

3 Sets for Max Reps of:

Unbroken Shoulder Press @ 80% bodyweight

Rest 15 sec

Unbroken Strict Pull-Ups

Rest 3 min

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

METCON:

For Time:

10 Wall Ball 20/14

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

7 Wall Ball

4 Ring Dips

6 Wall Ball

5 Ring Dips

5 Wall Ball

6 Ring Dips

4 Wall Ball

7 Ring Dips

3 Wall Ball

8 Ring Dips

2 Wall Ball

9 Ring Dips

1 Wall Ball

10 Ring Dips

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy