The Workout of the Day for July 16, 2019

WARM-UP:

Wall Slides x 10 @ 2020

Banded Shoulder Distractions x 1 min each

Handstand Hold x 1 min (accumulated if needed)

Russian Step-Ups x 10 each

SKILL:

10-12 min of Gymnastics Skills Practice of your choice.

METCON (Performance):

3 RFT:

800m Run

15 Handstand Push-Ups

10 DB Box Step-Overs (50/35 to 24/20)

METCON (Fitness):

3 RFT:

800m Run

15 L-Seated DB Presses

10 DB Box Step-Overs

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Tabata Hand Release Push-Ups

100 Banded Tricep Push-Downs ( 2 bands, one each side)

Aaron Kennedy