The Workout of the Day for October 18, 2018

WARM-UP:

Coaches Choice

STRENGTH/SKILL:

Every 2 min for 18 min (3 sets):

Station 1 - Muscle-Up/Chest to Bar Pull-Up/Pull-Up x Max Reps in 1 min. *Choose movement that needs to be developed and then apply the appropriate progressions.

Station 2 - Handstand Push-Ups x Max Reps in 1 min. *Apply the appropriate progressions.

Station 3 - L-Sit Hold x 45 sec accumulated time.

METCON:

Against a 12min running clock:

1 Mile Run

In remaining time, AMRAP of:

12 Push Press (95/65)

12 Toes to Bar

*Score is total reps of AMRAP.

L3
75/55

L2
65/45

L1
55/35

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy