The Workout of the Day for December 19, 2018

WARM-UP:

800m Run

15 Arm Circles (each direction)

Accumulate 3min in Hollow Hold

2 Rounds:

10 Donkey Kicks (each)

45 sec Handstand Hold

5 Strict Pull-Ups

STRENGTH/SKILL:

Every 3 min for 18 min (2 sets of each):

Station 1 - 3 min of Rope Climb Skill Practice (if you are proficient with rope climbs, work on legless or L-seated legless rope climbs)

Station 2 - 3 min of Handstand Hold / Walk Practice (perfect your ability to balance and move - utilize partners to help spot you)

Station 3 - 3 min of Muscle-Up / Kipping Pull-Up Skill Practice (pick a progression to work on)

METCON:

Two Rounds for Max Reps:

2 min Calorie Row

2 min DB Push Press 50/35

2 min Calorie Row

2 min Ring Dips

*For class logistics, you may start half the class on Calorie Row working to the Ring Dips and half the class on Ring Dips working up to the Calorie Row.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press 3-4 sets x 8-12 reps

Lateral DB Shoulder Raise 2 sets x 12-20 reps

Banded Tricep Extension 3 sets x 10-12 reps

Aaron Kennedy