Workout of the Day: Wednesday, 12.13.17

DameonWB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Theraband Pull apart
10 Theraband Pass-thru
10 Theraband Face Pull w/external rotation
10 Theraband Rig OHS
5 Inchworm
10 High Knee Lunge + Twist
10 Cossack Squat

STRENGTH:
5 sets:
A1. Strict Press x 3
-add weight every set. go heavy.

A2. Supinated Strict Weighted Pull-up x 3
-full ROM, avoid the chicken neck

CONDITIONING:
9min AMRAP:
5 Push Press (115/75)* (155/105)**
5 Thruster
10 Burpee Over Barbell

Finisher:
3 sets:
:20 L-Hang
50 Flutter Kicks
20/side Russian Twists

Justin McClintock