Workout of the Day: Tuesday, 12.12.17

SamTwistKnee.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
--We're asking a lot of your hips, quads, hamstrings, and knees today. Use this prep to practice staying tall and moving well, with purpose and power.

Pigeon pose x 1min/side
2 sets:
10 Yoga Push-ups
10 Crab Extensions
:20 Hollow Hold
:20 Arch Hold
10 Reverse Lunges
10 Cossack Squats
10 Jump Squats

STRENGTH:
10min to work . Try to make it through circuit at least twice.
A1. Headstand Reverse Leg Raise x 5
A2. Ring L-sit x :15
A3. Handstand Sholder Taps x 4/side
A4. Hollow Rock x 20

CONDITIONING:
For time:
500m Row
50 Pull up
50 Box Jump (24"/20")
50 KB Swing (24kg/16kg)
50 Wall Ball (11'/10', 20/14#)

23min time cap

 

Justin McClintock