Workout of the Day: Friday, 11.16.18

DoubleKBSwing.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Theraband Warm up
-Internal Hip Rotations
-External Hip Rotations
-Straight Arm Pulldowns
-Reverse Arm Circles
-Face Pulls
-Reverse Straight Arm Pulldowns
-Pull to Overhead
-Overhead Pulldown

2-3 Sets:
10 SA KB Swing
10 KB Press
30' Bear Crawl
30' Reverse Bear Crawl
30' Broad Jump
30' Inchworm

STRENGTH/SKILL:

4 Sets:
A1. Ring Muscle-up work-- pick 1:
a. False Grip Ring Row + Dip (5 + 5)
b. Jumping MU + Dip (1+1) x 3
c. MU x 2-3

A2. Russian KB Swing + American Swing (5+5)

A3. HSPU Work-- pick 1:
a. L-sit DB Press x 8
b. Box HSPU x 5
c. HSPU x 3-5

CONDITIONING:
1:00 on/1:00 off x 20 minutes
Interval "Nate"
2 Ring Muscle-up
4 HSPU
8 KB Swing (32/24)
--pick up where you left off
--score is total rounds + reps

DURABLE

PREP:
2 Sets:
10 Quadruped Extension Rotation
10 Bird Dog
10 Crab Extension
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
10 Hanging Knee Tuck
5 Athletic Burpee

WORK:
4 Sets:
20 Banded Tricep Pulldown
10 DB Hammer Curl
10 Tough Push-up
10 No Push-up Renegade Row

HUSTLE:
20min EMOM:
10 Seated Dual DB Curl and Press
15 Seated Banded Row
10 Alternating Med Ball Push ups
10/7 Cals Fan Bike

Justin McClintock