Workout of the Day: Thursday, 12.28.17

ShanaDBOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
:10 Active Lat Hang
10 Scap Push up
10 Scap Pull up
:20 Hollow Hold
:20 Arch Hold
10 Leg Cradle to Lateral Lunge
10 Jump Squats
10 Jumping Lunges

STRENGTH:
3 sets:
A1. Bar Muscle-up practice x 1-2 min
A2. Alternating KB Push Press x 5/side
A3. Bent Over Barbell Row x 10

CONDITIONING:
7 minute AMRAP:
1 Bar Muscle-up
2 Box Jump (30"/24")
2 Bar Muscle-up
4 Box Jump
3 Bar Muscle-up
6 Box Jump...
--Continue adding (1) Bar MU and (2) Box Jumps as long as you're able. Score is total reps.

FINISHER:
3 sets:
:30 Flutter Kicks
:30 Side Plank R
:30 Flutter Kicks
:30 Side Plank L
Rest 1 minute

Justin McClintock