Workout of the Day: Tuesday, 10.24.17

DualK2E.jpg

WORKOUT OF THE DAY:

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

STRENGTH:
12min E2MOM
Clean and Split Jerk x 2

-All Cleans caught in a squat
-stay FAST. You should have at least 90 seconds of rest.

CONDITIONING:
11min running clock--
3 rounds: (time cap at 3:00)
8 Knees to Elbows
4 Box Jump

immediately into--

3 rounds: (time cap at 8:00)
8 Ring Dip
16 Sit-up

immediately into

AMRAP in remaining time:
8 Burpees
24 Russian KB Swing (32kg/24kg)

Score= rounds + reps

Scale weight so swings can be unbroken.

OPTIONAL FINISHER:
3 rounds, no rest:
15 Hammer Curl
30 Banded Tri Extensions

Justin McClintock