The Workout of the Day for November 20, 2018

WARM-UP:

EMOM 12min:

Min 1 - 20 sec Plank + 20 Shoulder Taps (from the push-up position)

Min 2 - 20 Toe Taps + 20 Lateral Hops

Min 3 - 20 sec Bar Hang + 5 Knee Raises

Min 4 - 5 Tempo Push-Ups @ 3111

*Repeat for a total of 3 rounds.

STRENGTH/SKILL:

3 Sets for Max Reps (18 min total time):

45 sec Calorie Row

45 sec rest

45 sec Strict Handstand Push-Ups

45 sec rest

45 sec Double Unders

45 sec rest

45 sec Strict Supinated Grip Pull-Ups (Chin-Ups)

45 sec rest

METCON:

AMRAP 10 min of:

10 Push Press 135/95

10 Over the Bar Burpees

10 Toes to Bar

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy