Workout of the Day: Monday, 11.20.17

DualKBSwing.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Contralateral Deadbug x 1 min

2 rounds:
:30 Spiderman hold/side
Banded Good Morning x 10
Banded X-Walk x 10/direction
10 Cossack Squat
10 Pause Jump Squat
5 Inchworms

STRENGTH:
A. 5 sets:
Deficit Deadlift x 3
--control eccentric to ground
--2"-3" deficit
--2 warm-up sets

CONDITIONING:
12min AMRAP:
8 Deadlift (225/155)
16 Wall Ball (20/14#), (11'/10')
24 Sit up

--deadlift should not be more than 65% of your heavy triple for today.

OPTIONAL FINISHER:
3 Jefferson Curls
:30/side Side Column Stretch
10 Cat/Seal Stretch

Justin McClintock