Workout of the Day: Monday, 11.13.17

Dual1ArmHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side

2 rounds:
30' Spiderman step w/OH reach
30' Lateral Lunge
30' High Knee Lunge + Twist
30' Bear Crawl
30' Crab Walk

STRENGTH:
A. Find Heavy 5RM Front Squat

CONDITIONING:
90 seconds on/90 seconds rest:
3 Front Squat @ 90% of 5RM
Max Ring Muscle-up

--Front Squats may come from a rack
--modify Ring M/U to Ring Thing, Feet Elevated/In Front M/U , or alternating 3 C2B/3 Ring Dips

OPTIONAL FINISHER:
3 rounds:
Single Leg Toes-to-Bar x 10
Side Column Stretch x :30/side
Wall Angels x 5

Justin McClintock