The Workout of the Day for January 9, 2019


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


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)


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.


Foam Rolling / Static Stretching


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