Workout of the Day: Monday, 10.2.17

CassieC2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch - 1min/side

2-3 rounds:
Single unders - 30 seconds
Right foot only single unders - 30 seconds
Left foot only single unders - 30 seconds
10 Jump Squats
10 Spiderman Steps
10 Yoga Push ups
10 Scap Pull ups
:20 Active Lat hang

STRENGTH:
A. Back Squat:
5 sets x 5
All working sets between 70%-80% 1RM, minimum 2 warm up sets.

CONDITIONING:
6 rounds (11min):
1 min on, 1 min off:
7 C2B Pull up*
7 Burpee Box Jump (24"/20")
--pick up where you left off

OPTIONAL FINISHER:
3 Negative Muscle-up
7/side Weighted Single Leg Glute Bridge
7/side Banded SL RDL

Justin McClintock