10/2/18

Ellen Working on Sled Pushes

Workout of the Day
1. Strength
4 Rounds:
Min 1: 20/15 cal bike
Min 2: 60 yard (tarmac) single arm KB suitcase carry. Switch halfway
Min 3: 10 GHD situps
Min 4: Max set of strict pull ups/strict ring push ups*
Min 5: Rest

*This is an unbroken set to 90% max reps (don’t go to complete failure). Alternate rounds between pull ups and ring push ups. Add reps together for today’s score.

2. Workout
False Grips Session #11:
3 Rounds, NOT for time:
15 Banded tricep push downs
0:15 False Grip chin over ring hold
0:30 Handstand hold (facing wall)

3. Cashout/Cooldown
2 Rounds
0:30 Arm out to side
0:30 Arm at 45
0:30 Rear delt
10 Internal/external