Workout of the Day: Monday, 2.5.18

NickRKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Iron Cross Back Stretch x 1 min/side
Pigeon Stretch x 1min/side
2 rounds:
10 Pause Air Squat
10 Reverse Lunge + High Knee
10 Cossack Squat
10 Bottom Squat + External Rotation
10 Scap Push up
10 Scap Pull up
:10 Active Lat Hang

STRENGTH:
Back Squat
20min to find 3RM for today
--aim for at least 85-90% of your 1RM if you know it

CONDITIONING:
12-9-6-3
Unbroken KB Swing (32kg/24kg)
Box Jump Over (24"/20")* Without touching box**

time cap: 9min
--choose a kb heavier than usual, but one that you can still safely handle.

Justin McClintock