Workout of the Day: Thursday, 12.14.17

HorvatDLSetup.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Spiderman Hold w/elbow drop x 1 min/side

2-3 sets:
10 Squats
10 Cossack Squat
10 High Knee Lunge + Twist
:20 Hollow Hold

STRENGTH:
Back Squat
Find 3RM

Suggested sets:
5-10 x 50%
5 x 65%
3 x 75%
3 x 80%
3 x 85%
3 x ?
3 x ?

CONDITIONING:
For time:
30 Power Clean (135/95)
500m Row
6min time cap.

Scale weight and/or distance to stay under the cap.
This is a mean sprint-- don't pace it. Come out of the gate hot and hang on.

Justin McClintock