Workout of the Day: Saturday, 9.23.17

WORKOUT OF THE DAY:

MOVEMENT PREP:
Scorpion Pec Stretch x 1min/side
Pigeon Pose x 1min/side

2 rounds:
Jumping Lunge x 10
Cossack Squat x 10
Scap Push up x 10
Scap Pull up x 10

STRENGTH:
A. Barbell Turkish Get-up
10 min to find 1RM (must do right and left arm to report weight)

CONDITIONING:
"Carrying Cindy"

20min AMRAP:
Partner 1- 200m run with plate (45/35)
Partner 2- AMRAP Rounds of "Cindy"

Partners hand off every 400m
Cindy= 5 pull ups, 10 push ups, 15 squats

Pick up where your partner left off.

DAWN PATROL:

MOVEMENT PREP:
5 mobility as needed:
Theraband sequence:

2 rounds:
Weighted Standing Shoulder Flexion Pull x 10
Ring Support x :10
Ring Bottom Support x :10
Yoga Push up x 10
Scap Pull ups x 10
Scap Circles x 5/direction
Wall Walk x 3
Burpee Tuck Jump x 5

STRENGTH:
3 sets:
A1. 6 Muscle-ups
A2. 3 High Box Jumps

B. Snatch
12min E2MOM
--20 sec to execute lift
--if successful, must add weight

CONDITIONING:
15min AMRAP:
55 Power Snatch (95/65)
55 Pull-ups
55 Cals Rower
55 Handstand Push-ups