The Workout of the Day for September 12, 2018

WARM-UP:

2 Rounds:

300m Run

10 Strict Press (empty bar)

STRENGTH/SKILL:

EMOM 12min (3 sets):

Min 1 - Wall Facing Handstand Marching x 20 reps

Min 2 - Wall Walks x 4 reps

Min 3 - Strict Pull-Ups x 8 reps

Min 4 - Ring Dips x 12 Reps

METCON:

AMRAP 3 min x 5 Rounds:

400m Run

Max Reps Strict Handstand Push-Ups (Scaled: Kipping / Seated DB Press)

Rest 3 min between sets. Score is total Handstand Push-Ups.

COOL DOWN:

Static Stretching / Foam Rolling

Aaron Kennedy