Workout of the Day: Saturday, 12.2.17

TimPerchKit.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
:10 Active Lat Hang
10 High Knee Lunge + Twist
:30 Cossack Squat Hold/side

STRENGTH:
3 sets:
A1. Push Press x 3

A2. Weighted Ring Dip x 3
-No lockout? No ROM? No rep.

CONDITIONING:
20min AMRAP
Teams of 2, alternating complete rounds:
30 Wall Ball
30 Russian KB Swing

DAWN PATROL:

MOVEMENT PREP:
2 rounds:
20 Banded Good Morning
20 Banded X-Walk
10 Crab Extensions
10 Yoga Push ups
10 Star Plank Extensions
10 Duck Walk

CONDITIONING:
"Linda" a.k.a. "3 Bars of Death"
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

 

Justin McClintock