Workout of the Day: Wednesday, 8.23.17

DudaFrontSquat.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
10 Spiderman Step
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
20 sec Hollow hold
20 sec Arch hold
400m run

STRENGTH:
3 rounds:
A1. Deficit Kipping HSPU x 5 (modify to deficit negatives)
A2. Paralette Shoot Thru x 6-8
A3. Ring Support x :12
A4. Bottom Ring Support x :12
A5. Russian Dips x 6
-modify to Pillar to Plank

CONDITIONING:
5 Rounds (18min):
Row for distance--
2 min on, 2 min rest

OPTIONAL FINISHER:
3 rounds:
12 Pike Lift
20 sec Hollow Hold
12 V-up

WODWylie Belasik