Workout of the Day: Tuesday, 10.17.17

MarissaBallOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
30' Slow Spiderman Step + OH Reach
30' Inchworm
30' Bottoms up KB Waiter's Walk + 5 Bottoms up Press (both sides)
10 Cat/Seal Stretch
10 Crab Extension
:20 Hollow Hold
10 Tuck up
10 Scap Push up
10 Scap Circles (5/direction)
3 Wall Walk

STRENGTH:
Strict Press
5 @ 75-80%
3 @ 80-85%
1 @ 85-90%
5 @ 78-83%
3 @ 83-87%
1 @ 88-95%

-Second wave should be heavier than 1st wave
-Percentages are a suggestion. Challenge yourself here. This shouldn't be an all-out single, but seriously heavy.

CONDITIONING:
3 Rounds:
6 Ring Dip
6 Burpee

--at 4:00

3 Rounds:
6 DB Push Press (45/20)
6 T2B

--at 9:00
3min AMRAP:
Burpee Box Jump Over (24"/20")

--compare to 8/1

OPTIONAL FINISHER:
3 rounds:
15 Hammer Curls
15 Lateral Raise 1
5 Front Raise

Justin McClintock