The Workout of the Day for September 28, 2017

WARM-UP:

400m Run

Then

5 Strict Pull-Ups

10 Push-Ups

15 Squats

STRENGTH:

Pendlay Row

4x10 AHAP (3 sec eccentric)

Weighted Ring Dips

4x10 AHAP (3 sec eccentric)

METCON:

"Team Nate"

AMRAP 20min:

2 Muscle-Ups (Sub 4 Strict Pull-Ups)

4 Handstand Push-Ups (Sub seated DB Press)

8 KB Swings 70/53

*Alternate complete rounds.

L3

53/35

L2

44/26

L1

35/18

 

Aaron Kennedy