Workout of the Day: Monday, 7.16.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 1min/side
2 Sets:
10 Air Squats
10 Cossack Squats
10 Yoga Push up
10 Crab Extension
10 90/90 Hip Switch
10 Single Leg Glute Bridge
5 Athletic Burpees

STRENGTH/SKILL:
Every 90 Seconds x 8 sets (12min)
Squat Clean and Jerk (2 + 2)

CONDITIONING:
6 Rounds for time:
6 Shoulder to Overhead (135/95)
6 Front Squat (135/95)
6 Hang Clean (135/95)
time cap: 15 minutes

Finisher:
3 sets, no rest between movements:
10 DB Front Raise
10 DB Lateral Raise
10 DB Rear Delt Fly
Rest 2 min

DURABLE

PREP:
2 sets:
10 Banded Good Morning
10 Banded X-Walk
10 Thoracic Rotation in Squat
5 Inchworms
10 Yoga Push ups
10 Crab Extension

WORK:
4-5 Sets:
A1. 10 Dual DB Outside Swing
A2. 10 Front Rack Squats

B1. 5 DB Press + 5 Push Press
B2. 15 Elevated Push Up

HUSTLE:
1 min work/1 min rest x 12 minutes:
10 SA Front Rack Reverse Lunge R Side
8 Single Arm Push Press R Side
6 Burpee Over DB
10 Single Arm Front Rack Reverse Lunge L Side
8 Single Arm Push Press L Side
6 Burpee Over DB

Justin McClintock