Workout of the Day: Tuesday, 10.31.17

WylieWatchArthurFocus.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Pause Squat
10 Cossack Squat
10 Yoga Push up
10 KB Press
10 Overhead KB Lunge
10 Single-Arm KB Swing/side
10 Scap Pull up + :10 Active Hang

STRENGTH:
3-4 sets:
A1. Turkish Get-up x 2/side
A2. Rope Climb Practice x 2min

CONDITIONING:
13min AMRAP:
3/2 Legless Rope Climb
8 Box Jump (24"/20")
16 Kettlebell Swing (24kg/16kg)

Scale climbs to Rope Climbs or Rope Lift-offs x 3/side, etc for rope climbs

OPTIONAL FINISHER:
3 rounds:
10 Hammer Curls
20 Banded Tricep Extension

Justin McClintock