Workout of the Day: Thursday, 10.26.17

GroupWallBall.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Prone Is, Ys, and Ts
10 Weighted PVC Pass-thru
10 Wall Facing Overhead Squat
10 KB Halo
10 Half-Kneeling Bottoms-up Press
10 KB Plank Pull Under
5 Seated Wall Angels

STRENGTH:
A. DB Snatch + Single-arm Overhead Squat (2+2 per side)

--12 min to find heavy double
--full ROM beats more weight. Hold the standard.

CONDITIONING:
12min EMOM:
min 1- Turkish get-up x 2/side
min 2- Single Leg Jumps x 4/side
min 3- Weighted Bottom Pistol Extensions x3/side, hold extension for 3 seconds each
min 4- 1-arm Handstand Hold x :12/side

OPTIONAL FINISHER:
Single-arm Ring Row x 10
Weighted Flexion Pull x 10
Seated Shoulder Extension x :30

Justin McClintock