The Workout of the Day for August 8, 2019

WARM-UP:

Roll the Rope for 5 min:

STRENGTH/SKILL:

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

Interval 1 - Full Support Hold on Low Rings x 20 sec

Inverval 2 - Catch Position Hold on Low Rings x 10 sec

Followed by:

Every 60 sec for 4 min (2 sets) of:

Interval 1 - Freestanding Handstand Holds or Donkey Kicks x 30 sec

Interval 2 - Burpee Pull-Ups x 30 sec

METCON (Performance/Fitness):

Every 90 sec for 30 min (5 sets) of:

Station 1 - 20/15 Calorie Row

Station 2 - 5 Burpee Box Jump Overs (24/20 + 10 Pull-Ups

Station 3 - 50 Double Unders (Fitness = 200m Run)

Station 4 - 5 Burpee Box Jump Overs (24/20) + 10 Walking Lunges with KB Farmer’s Carry 70/53

*No measure. Attempt to complete work at each station within 1 min.

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

3 x 50m DB Overhead Slow Walk - Heavy (two dumbbells)

100 Banded Tricep Push-Downs (2 bands / 1 each side)

Aaron Kennedy