Workout of the Day: Saturday, 11.11.17

CourtOH.jpg

This is the last week before the Stache Showdown! The past 4 weeks have given you all the tools you need to compete, and all the money goes to support ULiftU! Grab a partner, grab some facial hair, and get registered at this link NOW!.

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
R Arm Side Plank :20
Plank :20
L Arm Side Plank :20
5 Inchworm
10 Yoga Push up
10 Spidey Step + OH Reach
10 Cossack Squat

STRENGTH:
3 rounds:
A1. R Arm Single Arm Hang x max
A2. R Arm Single Arm OH Squat x 5
A3. L Arm Single Arm Hang x max
A4. L Arm Single Arm OH Squat x 5

CONDITIONING:
Stache Training Series #4:
Teams of 2-3
16min AMRAP:
30 Axle Deadlift
30 Burpee Over Axle
30 Sandbag Over Shoulder
30 Sandbag Squat

DAWN PATROL:

MOVEMENT PREP:
5-10 min mobility as needed

2 rounds:
:20 Hollow Hold
:20 Arch Hold
20 Prone pass throughs
20 Band Pull aparts
10 Cossack Squats
10 Pause Jump Squats
10 Reverse Lunge w/High Step
10 Scap Pull up
5 Inchworms

STRENGTH:
2 rounds:
30' Handstand Walk
Max Unbroken Kipping Muscle-ups
30 GHD Sit-ups
Max Unbroken Strict Muscle-ups

CONDITIONING:
"Whitten"
5 Rounds For Time
22 Kettlebell Swings (24/16kg))
22 Box Jumps (24"/20")
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

Justin McClintock