Workout of the Day: Tuesday, 12.26.17

Reminder there is a limited schedule today-- come to a 10am or 11am Workout of the Day!

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Lying Ts
10 Lying Is
1 min seated shoulder extension
10 Yoga Push ups
10 Scap Push ups
10 Pause Squats
10 High Knee Lunge + Twist
10 Cossack Squats

STRENGTH:
3-4 sets:
A1. Feet-Elevated Ring Row x 5
-Rest 30 seconds
A2. Weighted Dynamic Step-up x 5/side
-Rest 2 minutes

-Ring Rows should be full ROM, rings to chest
-Step up to a platform so your thigh is at or just below parallel to the ground.

CONDITIONING:
"Cindy"
20min AMRAP
5 Pull-ups
10 Push ups
15 Squats

--Push ups tend to be the limiter here. Don't go to failure, and be honest with your form. Snaking, piking, knee push-ups, etc are unacceptable compromises. Be prepared to modify as necessary during the workout. Scaling volume is always an option.