The Workout of the Day for August 23, 2018

WARM-UP:

400m Run

Static Stretching / Foam Rolling

SKILL:

Every 2 min for 12 min  (2 sets) rotate through the following stations:

Station 1 - Rope Climb technique work - no more than 4 ascents (If you don't have Rope Climbs, work on Pull-Up technique)

Station 2 - Freestanding Handstand Hold work (use partner assists to learn balance points)

Station 3 - Tuck Rock to Tuck Sit x 15 reps

METCON:

3 Rounds for Reps:

3 min Calorie Row

2 min Strict HSPU (scale - Seated DB Press)

1 min Strict Pull-Ups (scale - Banded Strict Pull-Ups / Ring Rows)

Rest 3 min

Aaron Kennedy