The Workout of the Day for March 5, 2019

WARM-UP:

400m Run

Dynamic Stretching:

Samson Lunge Stretch

Inch Worms

Flamingo Stretch

Then…

20 PVC Pass Throughs

Banded Shoulder Distractions 1 min each

SKILL:

Take 15 min to rotate through practicing three gymnastics movements (5 min each):

Movement 1 - Ring Muscle-Up Progressions

Movement 2 - L-Sit Hold Progressions

Movement 3 - Handstand Hold Progressions

METCON:

Two sets for max reps of:

90 sec Calorie Row

Rest 30 sec

90 sec Handstand Push-Ups

Rest 30 sec

90 sec Burpee Box Jump Overs 24/20

Rest 30 sec

90 sec Ring Dips

Rest 30 sec

ADDITIONAL WORK (Not Optional):

EMOM 6min

Minute 1 - 8-10 Supinated Ring Rows @ 2111 tempo

Minute 2 - 45 sec Plank Hold

Aaron Kennedy