Workout of the Day: Tuesday, 7.3.18

YoungsRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Spiderman Steps
30' Lateral Lunge
30' High Knee Lunge + Twist
30' Bear Crawl
10 Scap Pull up
10 Scap Push up

STRENGTH/SKILL:
3 sets:
Pull-up work-- pick 1:
a. 0 Pull ups-- 5 Negatives w/3 sec hold chin over bar
b. Fewer than (3) Strict Pull ups-- collect 5-10 strict pull ups
c.Have 3+ strict pull ups-- cycle 5-10 kipping or butterfly pull-ups with great form-- legs together, maximum tension in both arch and hollow.

Push up work-- pick 1:
a. 0 Push ups-- 10 Elevated Push ups (barbell, box, etc.)
b. Fewer than (5) Strict Push ups-- Collect 5 Push ups @23X1
c.Have 5+ strict push ups-- 7-10 Feet Elevated Ring Push ups (Feet at ring height)

CONDITIONING:
"Cindy"
20min AMRAP
5 Pull ups
10 Push ups
15 Air Squats

DurAble

Prep
10 Scap Push ups
10 Yoga Push ups
10 Air Squats
10 Sup Band Pull Aparts
10/side Lateral plank walk
x 2

Work
4 - 5 sets
Alt DB Bench 10 reps
Lt + Rt = 1 rep

Stability Ball Stir the pot 10/side

1 min Arms Only Bike

Hustle
1 min Clock
:30 Bike for Cal
AMRAP Burpee over DB
Rest 2 min
x 6

Justin McClintock