The Workout of the Day for November 6, 2018

WARM-UP:

200m Med Ball Run (100m left arm/100m right arm)

Hang from Pull-Up bar for 30 sec

Alternate Single Arm Hang from Pull-Up Bar - 5 each side

2 Rounds:

10 Scapular Pull-Ups

10 Froggers

10 Sampson Lunges

Then

5 Strict Pull-Ups

10 Lunges with lighter KB/DB

15 Air Squats

METCON:

AMRAP 30min:

400m Shuttle Run (4x100m - 1 Rep for every 50m)

10 Pull-Ups

20 Alternating Reverse DB Lunges Farmer’s Carry 50/35

40 Air Squats

COOL DOWN:

Foam Roll / Static Stretching

Aaron Kennedy