Workout of the Day: Wednesday, 8.31.17

LaurenAlexaFrog.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 PVC Pass Through
10 Supinated PVC Pass Through
10 Hollow Rocks
10 Arch Rocks
10 Scap Push up
10 Scap Pull up
5 Pillar-to-Plank
5 Beat Swings/Kip Swings


STRENGTH:
3 rounds:
A1. Deficit Strict HSPU x 5 (modify to deficit negatives)
A2. Paralette Shoot Thru x 8
A3. Ring Support x :15
--scale to box support, bar support, feet on ground.
A4. Bottom Ring Support x :15
A5. Russian Dips x 6
-modify to Pillar to Plank
-scale up to Russian Dips on p-bars ("Impossible Dips")

CONDITIONING:
4 rounds:
Row 4 minutes for cals, Rest 2 minutes
--score: Best/Worst rounds
--Reset monitor every round

OPTIONAL FINISHER:
3 rounds:
15 Tuck up
:15 Hanging Tuck Sit
:30 Hollow Plank

Justin McClintock