November 1, 2018

WARM-UP:

2 Rounds:

200m Run

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

METCON (No Measure):

Every 2 min for 30 min (3 sets each):

Station 1 - 300m Run

Station 2 - 30 Ring Dips

Station 3 - 30/20 Calorie Row

Station 4 - 30 Toes to Bar

Station 5 - 10 Renegade Rows 50/35 (Push-Up, Row Left, Push-Up, Row Right = 1 rep)

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy