Workout of the Day: Tuesday, 9.5.17

EricSandbag.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax Ball Lats/Teres 1min/side
2 rounds:
30' Slow Bear Crawl
30' Elephant Walk
30' Lateral Lunge
30' High Knees
5/side Single Arm Russian KB Swing
5/side Single Arm KB Clean
5/side Single Arm KB Press


STRENGTH:
4 sets:
A1. Strict Press x 10
A2. Neutral Grip DB Bench Press x 8
B. Starr Shrugs x 20 x 3 sets @ 90-110% of Clean 1RM

CONDITIONING (19min):
4 rounds:
12 Russian KB Swing (32/24kg)
6 Goblet Walking Lunge

at 5:00

4 rounds:
7 Burpees
14 AbMat Situps

at 14:00---
5 min clock:
400m run,
in remaining time
AMRAP
4 C2B Pull ups
12 Air Squats

OPTIONAL FINISHER:

3 sets:
10 Supinated Ring Row
Ring i, Y, T x 5 each (walk out until you can do these unbroken)

Justin McClintock