Workout of the Day: Friday, 12.7.18

DualPullup.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball Hip Flexors x 2min
2 Sets:
30' Spiderman Step
30' HKL+T
30' Bear Crawl
30' Crab Walk
30' High Knees
30' Broad Jump

STRENGTH/SKILL:
10min E2MOM
Front Squat x 3

immediately into:

10 minutes to find heavy triple front squat for today

CONDITIONING:
21 Front Squats (135/95)
15 Shoulder to Overhead (135/95)
15 Front Squats (185/135)
9 Shoulder to Overhead (185/135)
9 Front Squats (225/155)
6 Shoulder to Overhead (225/155)
time cap: 14 minutes

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:
8 DB Lateral Raise +
8 DB Front Raise +
8 DB Rear Delt Fly

8/side Banded Wood Chop

16 Banded Tricep Pull down

4/side DB Snatch

HUSTLE:
20min EMOM:
10 DB Curl and Press
15 Seated Banded Row
10 DB Snatch
15 Russian Twist

Justin McClintock