Workout of the Day: Tuesday, 4.24.18

NickOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Is, Ys, and Ts
10 Yoga Push up
10 Thoracic Rotation in Squat
10 Scap Pull up
:10 Active Lat Hang
10 Seated Wall Angels

STRENGTH:
20 minutes for--
A1. Strict Press x 2
--:02 Hold overhead each rep
A2. Hollow Hold x :20-:30

You may do any number of sets to find a heavy double for today, every set of pressing must be paired with a hollow hold.

CONDITIONING:
5 rounds for time:
8 Shoulder to Overhead (95/65)
8 C2B Pull-up
16 Sit-ups

time cap: 13min

FINISHER:
3 sets:
Handstand Hold x :20
Hanging Knee Tuck Hold x :15
Seated Pike Hold x :10

DurAble

10 min of play
MovNat Board Games
Walk, Heel to Toe, Lunge, Reverse Lunge,
High Step Lunge, Cat Crawl,
Side Shuffle, Accuracy Jumps, etc.

Work
4 sets
5 Box Jumps * Perfect quiet landing
5/side DB Goblet Cossack Squat
8/side DB Bent Over Row

Hustle
4 rounds
1 min DB Alt Snatches
:30 Rest
1 min DB SA squats (Alt every 5 reps)
:30 Rest
1 min Ball Slams
:30 Rest

Justin McClintock