Workout of the Day: Saturday, 9.30.17

GroupVUp.jpg

 

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:
10min to find Max Box Jump

CONDITIONING:
Teams of up to 4--
6 rounds for time:
10 Wall Balls (20/14) (11'/10')
10 Calories Rowed
10 KB Swing (24/16kg)
10 Box Jump (24"/20")
--Everyone starts at a station, rotate after all reps completed (everyone rotates simultaneously)

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

STRENGTH:
3 rounds:
A1. Handstand Walk x 30'
A2. Bar Muscle-up x 4

B. 10min to find max weighted pull-up

C. 10min to find max box jump

CONDITIONING:
Team Series Event 1:
For time:
9-15-21 of:
Synchronized thrusters (95/65)
Synchronized bar-facing burpees

Justin McClintock