Workout of the Day: Friday, 6.29.18

HeatherToriRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
Banded Front Rack Stretch x 1min/side

2 sets:
10 Thoracic Rotation in Squat
10 Cossack Squat
10 Pause Jump Squat
10 Yoga Push up
10 Scap Pull up
3 Kick to Handstand (:03 Hold)

STRENGTH/SKILL:
Hang Clean
Every 90 seconds x 8
Rep scheme: 5-4-3-2-1-1-1-1

CONDITIONING:
11min AMRAP:
6 Hang Power Clean (115/75)
9 Front Squat
12 Box Jump (24"/20")

DurAble

10 Reverse Lunges
10 Glute Bridges w/ :02 hold
10 Hollow rocks
10 Scap Pull ups
x 2

Work
4 - 5 sets
New RKB 10 rep
Seasoned Double RKB 10 rep

New Goblet Squat 10 rep
Seasoned KB Front Rack Squat 10 rep

:10 -:20 Ring Support hold
+
10 Ring Rows

Hustle
1 min Clock
30 Mountain Climbers
AMRAP No push up burpees
Rest 1 min
x 5

Justin McClintock