The Workout of the Day for January 9, 2019

WARM-UP:

400m Run

10 Banded Pull Aparts (palms down)

10 Banded Pull Aparts (palms up)

10 Banded Pull Aparts Diagonal each

10 Banded Pass Throughs

2 Rounds:

10 Pull-Ups

10 Ring Dips

30 sec Handstand Hold

STRENGTH/SKILL:

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

Station 1 - 4-8 Ring Muscle-Ups (scaled Banded Ring Muscle-Ups on low rings)

Station 2 - 30-60’ Handstand Walk (use a partner assist to accumulate the volume / you may scale to 1 min Handstand Hold)

Station 3 - L-Sit x 1 min (accumulate the time if you’re unable to maintain this position unbroken)

METCON:

Two sets for times of:

30/25 Calorie Row

20 Burpee Box Jump Overs 30/24

Rest 6 min

*You have a long rest period for this workout with the expectation that it will be a 110% effort sprint when working. Score is total working time.

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Bench Press / Floor Press 8 sets x 8 reps

DB Lateral Raise 8 sets x 8 reps

Banded Tricep Extensions 8 sets x 8 reps

Aaron Kennedy