Workout of the Day: Sunday, 9.3.17

CJDumbbells.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
5 min mobility as needed
2 rounds:
30' Inchworm
30' Spiderman step + OH Reach
30' Squat Rotation Reach
30' Broad Jump
then,
400m run

STRENGTH:
Rowing pratice, 4 sets of each:

A. Arms-only Row x :20
Rest 1:40 x 4 sets


B. Legs-only Row x :20
Rest 1:40 x 4 sets

C. Sprint Start (10 stroke maximum)
Every 90 seconds x 4 sets

CONDITIONING:
Row 2K
then 3 rounds:
Right Hand DB Snatch x 5
Right Hand DB Overhead Squat x 5
Left Hand DB Snatch x 5
Left Hand DB Overhead Squat x 5

(compare to 5.15.17)

Justin McClintock