Workout 13 - "Aurelius"

General Warm Up

3-5min of Cardio of Choice, followed by…

3 Rounds

10 Lunges

10 Sit Ups

5 Arch Ups with :03 Hold at the Top

5 Down Dog to Cobra

10 Mountain Climbers

Specific Warm Up

There are an endless number of ways that you can modify today’s workout to suit your needs. Although it can look confusing and overwhelming, be like Marcus Aurelius and reduce it to its simplest form: A pressing movement, a pulling movement, and the floor muscle up drill. Once you’ve chosen the push and pull that are right for you, warm them up!

• No matter which movements you choose for the workout, you should definitely spend some time on this muscle up drill if you have the ability to do so!

Workout of the Day

“Aurelius”

“Look well into thyself; there is a source of strength which will always spring up if thou wilt always look.” – Marcus Aurelius

Level 1 - FOR TIME

20 Strict Ring Muscle Ups

OR

Level 2 - FOR TIME

30 Strict Chest to Bar Pull Ups

30 Floor Muscle Ups

30 Strict Ring Dips

OR

Level 3 - FOR TIME

30 Body Weight Rows*

30 Floor Muscle Ups

30 Hand Release Push Ups

*Set yourself at an angle where you can do no more than 5-10 Reps before hitting failure.

Accessory Work

Single Leg Options:

1. Pistol Squats: 3 x 20 (alternating)

2. Spend 10min working on one of the progressions in the pistol squat video.

3. Walking Lunges: 85 Reps, as unbroken as possible.

Cool Down

Hold the following stretches for 1-2min each:

• Chest Stretch

• Pigeon Stretch