Workout of the Day: Friday, 10.20.17

MelissaC2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 2min
2 rounds:
10 High Knee Lunge + Twist
10 Cossack Squat
10 Jumping Squats
10 Crab Extensions
10 Scap Push ups
then:
PVC Fran (Thrusters + PVC Pull-ups)

STRENGTH:
4 sets:
A1. Back Rack Reverse Lunge x 5/side
A2. Single Arm Pull-up x 2-4/side

CONDITIONING:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

compare to 6/20/2017

Justin McClintock