Workout of the Day: Sunday, 1.14.18

ArthurL1Certificate.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:

Bottoms-up KB Waiter's Walk x 30'/side
Bottoms-up KB Press x 5/arm
30' High Knee Lunge + Twist
30' Inchworm
30' High Knees
30' Bear Crawl
30' Crab Walk
30' Butt Kickers

STRENGTH:
5 sets:
Strict Press + Push Press (1 + 3)
-build in weight across 5 sets

CONDITIONING:
250m Row
10 S2OH (155/105)
250m Row
8 S2OH (155/105)
250m Row
6 S2OH (155/105)
250m Row
4 S2OH (155/105)
250m Row
2 S2OH (155/105)

time cap: 15min
-S2OH is Shoulder to Overhead anyhow. Press, Push Press, Push Jerk, etc.
-pick a weight that you could do unbroken if needed. First set should be no more than (2) sets
-Bar comes from the ground. Obviously.

Justin McClintock