Workout of the Day: Tuesday, 11.14.17

BoxerDL.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Half Kneeling Banded OH Lunge Stretch x 1min/side

30' High Knee Lunge + Twist
30' Lateral Lunge
30' Inchworm
30' High Knees
30' Bear Crawl
30' Carioca R
30' Carioca L
30' Crab Walk
30' Spidey Step + OH Reach
30' Broad Jump

STRENGTH:
5 sets:
A1. Strict Press x 3
A2. Ring L-sit x :20
-try to build to set a new 3RM

CONDITIONING:
10min ascending ladder:
2 HSPU
6 Russian KB Swing (32/24kg)
4 HSPU
9 Russian KB Swing
6 HSPU
12 Russian KB Swing...

-continue adding 2 HSPU and 3 RKB Swing every round until 10min is reached.
-Score is total number of reps.

If you complete:
6 RKB= 8 reps
9 RKB= 21 reps
12 RKB= 39 reps

OPTIONAL FINISHER:
2-3 sets:
Pike Lift x 12
Heel Touch x 12/side
V-up x 12
Side Plank Hip Raise x 12/side

Justin McClintock