Workout of the Day: Monday, 10.15.18

TaylorRearJacked.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 High Knee Lunge + Twist
10 Sumo Squat to Stand
10 Pause Jump Squat
10 Cossack Squat
10 Spiderman Step + OH Reach
10 Yoga Push up
5 Athletic Burpees

STRENGTH/SKILL:
Back Squat
7 Sets x 3
-all working sets 70%+
-Look to build on last week by 3%-5%

CONDITIONING:
For time:
10 Bar Muscle-up
10 Back Squat (155/105)
15 C2B Pull up
15 Goblet Squat (24/16kg)
25 Pull up
25 Air Squat
time cap: 10min

DURABLE

PREP:
2 sets:
10 Banded Good Morning
10 Banded X-Walk
10 Thoracic Rotation in Squat
5 Inchworms
10 Yoga Push ups
10 Crab Extension

WORK:
4 Sets:
A1. Character Builder x 5
-Push up/Row R/Push up/Row L/Squat Clean Thruster
A2. DB Suitcase Lunge x 10
A3. Hanging Knee Tuck x 10

HUSTLE:
12min AMRAP:
Character Builder x 3
Walking BW Lunge x 10/side
DB Squat Thrust x 10
Sit up x 20

Prioritize quality of movement over speed.

Justin McClintock