Workout of the Day: Wednesday, 10.4.17

JkapBackLunge.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side

2 sets:
10 Banded Good Morning
20 Banded X-Walk (10/direction)
10 Cossack Squat (5/direction)
5 Inchworm
10 Squat w/Thoracic Rotation

STRENGTH:
A. Deadlift
5 x 5 @70-80%
Rest 2-3min

CONDITIONING:
4 rounds:
Row 500m time trial
Rest 3 minutes

--This is a test. Set rower to 500m distance, then set a PR on the 1st 500. Try again on the next 500. It's expected there will be some fall off, possibly significant, but go 100% on all 4 efforts. Dig deep. If possible, have someone yelling at you the whole time. It helps.

Note: for larger classes, partners will swap rowing efforts, keeping as close as possible to a 3 minute rest.
 

Justin McClintock