The Workout of the Day for February 13, 2019

WARM-UP:

Static Hang from Pull-Up Bar 1 min

Sampson Stretch

Inch Worms

Bear Crawl

Reverse Bear Crawl

3 Sets:

5 Broad Jumps

3 Wall Walks

STRENGTH/SKILL:

EMOM 15min (3 sets of each):

Minute 1 - Supine Ring Rows x 8-10 reps @ 2111

Minute 2 - Side Plank (Left) x 40 seconds

Minute 3 - Side Plank (Right) x 40 seconds

Minute 4 - Reverse Snow Angles x 15 reps (slow and controlled)

Minute 5 - Hollow Rocks or Hold x 30-40 seconds

METCON:

For Time:

80 Double Unders (160 Singles)

40 Russian KB Swing 70/53

20 Ring Dips

10 Bar Muscle-Ups (sub 20 Chest to Bar Pull-Ups)

800m Run

10 Bar Muscle-Ups (sub 20 Chest to Bar Pull-Ups)

20 Ring Dips

40 Russian KB Swings 70/53

80 Double Unders (160 Singles)

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

3 RFT:

15/10 Calorie Row

12 Deadlifts (65% 1RM)

9 Handstand Push-Ups to 4”/2” Deficit

Aaron Kennedy