The Workout of the Day for September 27, 2018

WARM-UP:

2 Rounds:

40 Double Unders (120 Singles)

45sec Plank

STRENGTH/SKILL:

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

Station 1 - Weighted Strict Pull-Up x 3 reps (goal is to establish 3RM by third set)

Station 2 - Handstand Hold (accumulate 60 sec)

Station 3 - L-Sit x 60 sec (accumulate the time if unable to maintain unbroken)

METCON:

5 Rounds for Max Reps of:

30 sec Calorie Row

Rest 30 sec

30 sec Double Unders (divide singles by 3 for scored reps)

Rest 30 sec

30 sec Burpees

Rest 30 sec

COOL DOWN:

Static Stretching / Foam Rolling

Aaron Kennedy