Workout of the Day: Thursday, 11.9.17

JanisT2BIntense.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Squats
10 Cossack Squats
10 Yoga Push ups
10 Scap Push ups + :10 Active Lat Hang
10 Single Arm KB Swing
10 KB Snatch
10 KB Single-Arm OH Squat

STRENGTH:
3 rounds:
A1. Kettlebell Snatch x 3/arm
A2. Strict HSPU x (max-1)
A3. Lateral Box Jump x 4/side

(max-1)= stop shy of technical failure

CONDITIONING:
3 rounds for time:
8 Back Squat (135/95)
16 Toes to Bar

10min time cap

-bar comes from the ground
-aim to complete all movements unbroken, scale accordingly
-full ROM -- full depth and squat lockout and toes touching bar. Hold the standard.

OPTIONAL FINISHER:
Handstand Hold x :20
1-arm 1-leg plank x :10/side
Single Leg V-up x 10

Justin McClintock