Workout of the Day: Friday, 12.22.17

KatRackRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
3 min mobility as needed
Super Front Rack Stretch - 1 min/side
2 rounds:
30' Lateral Lunge
30' Spiderman Step
30' Bear Crawl
30' Crab walk
30' Duck walk
10 Scap Pull-up + :15 Active Bar Hang

CONDITIONING:
For time:
"12 DAYS OF XMAS"
1 Strict HSPU
2 Power Cleans (115/75#)
3 Pull-Up
4 Deadlifts (115/75#)
5 Burpees
6 Alternating DB Snatch (45/20#)
7 Wall Ball (20/14#) (10'/9')
8 Push-Up
9 T2B
10 Front Squats (115/75#)
11 S2O (115/75#)
12 Man-Maker (45/20#)

Man maker= Push up + Row R + Push up + Row L + DB Thruster

This workout is done in the style of the "12 Days of Christmas" song.
1 HSPU, 2 Power Cleans and 1 HSPU, 3 Pull ups, 2 Power Cleans, and 1 HSPU...
 

Justin McClintock