The Workout of the Day for December 18, 2018

WARM-UP:

With your feet against a wall, in a plank position:

30 sec Plank + 1 Wall Walk + 15 sec Handstand Hold + 10 Handstand Marches

Rest 1 min - Repeat for 3 sets

Then:

10 Half Kneeling Single Arm Bottoms Up KB Press (each)

200m Run

10 Single Arm Ring Rows (each)

10 Seated DB Press

STRENGTH:

Five sets of:

Unsupported Seated DB Strict Press x 3-4 reps - AHAP

*Sit on bench without back support. Make sure posture is pristine. Your midline should be working hard to stabilize. Sit up tall, squeeze the belly tight.

METCON:

AMRAP 15min:

400m Run

8 Pull-Ups

12 Handstand Push-Ups

ADDITIONAL STRENGTH/SKILL:

EMOM 6min (3 sets):

Minute 1 - 8-10 Supinated Ring Rows @ 2111 tempo

Minute 2 - 45 sec Plank Hold

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy