Workout of the Day: Monday, 8.7.2017

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball lats/Teres major – 3 min

2 rounds:
30′ Crab Walk
30′ Bear Crawl
30′ Crouching Tiger
30′ Mobility Frog
30′ Elephant Walk
30′ Inchworm

STRENGTH:
Front Squat– find 1RM

Suggested progression:
10 x bar
5 x 50%
4 x 60%
3 x 70%
2 x 80%
1 x 85%
1 x 90%
1 x 95%
1 x 101%
1 x 103%
–be efficient, will be time capped as necessary.

CONDITIONING:
10min AMRAP:
30 seconds on, 30 seconds rest:
5 Push-ups on DBs
5 No Push-up Renegade Row
5 DB Thruster

Renegade Row= Row R + Row L in Plank position

OPTIONAL FINISHER:
Jefferson Curl x 3
Weighted Glute Bridge x 8/side
Lateral Step up x 4/side

WODWylie BelasikWOD