Workout of the Day: Monday, 10.9.17

GeoffOverhead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch - 1min/side

2 rounds:
Single unders - 30 seconds
Right foot only single unders - 30 seconds
Left foot only single unders - 30 seconds
10 Jump Squats
10 Spiderman Steps
10 Yoga Push ups
10 Scap Pull ups
:20 Active Lat hang

STRENGTH:
Back Squat
2-3 warm up sets, then:

75% x 3
80% x 3
85% x 3
85%+ x 3
85%+ x 3

CONDITIONING:
4 rounds:
Every 3 minutes:
15 Cal Row
10 C2B Pull-ups

OPTIONAL FINISHER:
3 Negative Muscle-up
7/side Weighted Single Leg Glute Bridge
7/side Banded SL RDL

Justin McClintock