Workout of the Day: Tuesday, 10.10.17

CathrynEmilyExtend.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Overhead Lunge x 1min/side

2 sets:
30' Bear Crawl w/AbMat on back
30' Spiderman Step w/OH Reach
30' High Knee Lunge + Twist
30' Broad Jump

STRENGTH:
Strict Press
2-3 warm up sets, then 5 sets to set 3RM.
Suggested progression--

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

CONDITIONING:
3 rounds:
30 Single Unders
10 Alternating Lateral Ball Slams (20/14)

--at 5:00--
3 rounds:
40 Single Unders
10 Med Ball Thrusters

--at 10:00--

5 min AMRAP:
50 Single Unders
15 Wall Ball (11'/10')

OPTIONAL FINISHER:
3 sets:
Barbell Curl x 10 Reverse
Barbell Curl x 10
Floor Press x 10 -same weight, no rest

Justin McClintock