Workout of the Day: Saturday, 11.25.17

LaurenRingThing.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Squat Hold w/Extenal Rotation
10 High Knee Lunge + Twist
10 Cossack Squat
5 Inchworm
10 Scap Push up
10 Tuck Jumps
20 Mountain Climbers

STRENGTH:
3 rounds, no rest between movements.
A1. 10 Hammer Curls
A2. 20 Banded Tricep Extension
A3. 10 DB Front Raise
A4. 10 DB Lateral Raise
A5. 10 DB Rear Delt Fly

CONDITIONING:
Teams of 2
3 rounds for time:
40 Alternating DB Snatch
40 Sandbag Squat
40 DB Step-up
40 Sandbag Over Shoulder

time cap: 18min

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:
3 rounds:
A1. 3 Bar Muscle-up
A2. 3 Deficit HSPU
A3. 6 Ring Muscle-up
A4. 3 Ring HSPU

CONDITIONING:
For time:
50 wall-ball shots (20/14, 10'/9')
15 cleans (135/95)
50 wall-ball shots
10 cleans (185/135)
50 wall-balls
5 cleans (225/155)

Justin McClintock