Workout of the Day: Monday, 9.18.17

BoxHSWalk.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Theraband warm up Part 1
--all x 10 reps/side
-internal and external rotations
-backward arm circles
-pull backs
-small circles
-rows

2 rounds:
10 pause air squats
10 spiderman step + OH Reach
10 duck walk forward/backward
10 jumping lunge
10 yoga push-up
:10/side 1-arm 1-leg plank

STRENGTH:
4 sets:
A1. No Bottom/No Lock-out Back Squat x 8 @ 65-75%
--Squat to just below parallel, and then stop 2" short of lockout up top.
--No stopping, no pausing.
--Stay tall and move with purpose

A2. Ring Muscle-up + Dip (2+3) OR Weighted C2B Pull-up x 5
--Rest 1-2 min

CONDITIONING:
4 sets:
Every 4 min--
6 Cal Assault Bike
12 Wall Ball (20/14) (11'/10')

Every minute a heat will start. If class size requires more rest, lucky you.

Score: Fastest, Slowest round

OPTIONAL FINISHER:
3 sets:
Weighted Single Leg Glute Bridge x 6/leg
Pike Lifts x 12
Sorenson Hold x :30

Justin McClintock