Workout of the Day: Monday, 11.6.17

MapleHairSquat.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Upright Banded Squat Hold x 1min
Banded Hip Extension x 1min/side

2 rounds:
10 PVC Pass-Thru
10 PVC Around The World
10 PVC Overhead Squat
10 PVC Overhead Reverse Lunge
10 PVC Back Rack Cossack Squat
10 PVC Pause Jump Squat

STRENGTH:
Overhead Squat x 3

15min to find a heavy triple for today

CONDITIONING:
"Nautical Nancy"
5 rounds for time:
500m Row
15 Overhead Squats (95/65)

20min cap

OPTIONAL FINISHER:
3 sets:
Active Middle Split x :45
Pancake Stretch x :45
Thoracic Bridge x :20

Justin McClintock