The Workout of the Day for June 20, 2019

WARM-UP:

Every 30 sec for 3 min (3 sets) of:

Station 1 - Full Support on Low Rings x 20 sec

Station 2 - Bottom of Dip on Parallettes x 10 sec

Followed by:

Every 30 sec for 2 min (2 sets) of:

Station 1 - Donkey Kicks x 30 sec effort

Station 2 - Plank Shoulder Taps x 30 sec

STRENGTH/SKILL (All Levels):

Every 3 min for 18 min (2 sets), rotate through the following stations:

Station 1 - Rope Climb Technique Work - no more than 4 accents

Station 2 - Freestanding Handstand Hold Work (use partner assists to learn balance points)

Station 3 - Ring Muscle-Up Technique Work - work on developmental skills

METCON (Performance):

For Time:

800m Run

30 Strict Handstand Push-Ups

50 Pull-Ups

METCON (Fitness):

For Time:

800m Run

25 Strict Handstand Push-Ups or L-Seated DB Presses

25 Strict Pull-Ups

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

Aaron Kennedy