Workout of the Day: Thursday, 4.19.18

GroupHSPU.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 sets:
10 Theraband Pull-Apart
10 T-Band Pass Thru
10 T-Band Around the World
10 Spiderman Steps
10 Cossack Squat
10 Scap Ring Row
10 Scap Pull up

STRENGTH:
6 sets:
A1. Hang Snatch x 2
A2. Weighted Pull-up x 3
Build over 6 sets to find a heavy set with excellent form on each movement.

CONDITIONING:
3 Rounds for time:
8 Feet-Elevated Ring Row
16 Alternating DB Snatch (50/35)

time cap: 8 minutes

Ring Row Standard-- Bottom of Rings at same height as box your feet rest on. Starts with straight arm, finish thumbs to underarms.
Modify Ring Rows to acheive volume.

FINISHER:
2-3 sets:
20 Banded Bicep Curls
30 Banded Tricep Pulldowns
:30 Hollow Hold

DurAble

PREP
:20 Bent Hollow Hold
10 Walking Lunge
10 Deadbug
10 Burpees
x 2

WORK
5 sets
Bounding Hurdle Jumps Fwd
Bounding Hurdle Jumps Rt side
Bounding Hurdle Jumps Lt Side
Lateral Box Step up 5/side @31x1
Negative Body Levers 8 rep

HUSTLE
16min EMOM:
1st 6 Box Jump Overs
2nd 12 OH Walking DB Lunge
3rd 15 Supinated Ring Row
4th :20 Ring Plank

Justin McClintock