Workout of the Day: Wednesday, 12.27.17

LuisCathrynDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 rounds:
Banded Good Morning x 10
X-Band Walk x 10/direction
Spiderman Step x 30'
Bear Crawl x 30'
Inchworm x 30'
Crab Walk x 30'

STRENGTH:
Deadlift x 3

-Find a heavy set of 3 for today.
-No bouncing, no dropping.
-Control eccentric, bar must pause on the ground between every rep. This may mean you move less weight, but you will do it very, very, well.

CONDITIONING:
For time:
Row 150/100 Calories for time
then immediately--
3 rounds:
20 Russian KB Swings (32/24kg)
10 Burpees Over Erg

Score is TOTAL TIME.
Time Cap: 16 minutes
 

Justin McClintock