Workout of the Day: Monday, 7.30.18

TanyaBentRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Spiderman Step + OH Reach
30' Lateral Lunge
30' Inchworm
30' Duck Walk
10 Scap Pull up
10 False Grip Ring Row
10 Pause Jump Squat

STRENGTH/SKILL:
5 sets:
A1. Back Squat x 5
A2. Ring Muscle-up-- pick 1:
a. 0-2 pull-ups/dips= 5 pull ups + 5 Dips
b. 3+ pu/dip= 2 False Grip pull up + 3 MU Transitions
c. 1+ MU= 2 swings + 2 swing/high pull + 1 MU

Work may be time capped to allow for MetCon. Be efficient.

CONDITIONING:
9 min AMRAP:
3 Ring Muscle up
9 DB Squat Clean (50/35)

DURABLE

PREP:
2 sets:
15 Russian KB Swing
10 Goblet Squat
10 KB Pull-Under
:30 Bear Crawl/Reverse Bear Crawl
:30 Jumping Jacks
5 Inchworm
10 Pillar to Plank

WORK:
5 Sets:
A1. Squat x 5
A2. Dynamic Step up x 5
A3. DB Floor Press x 10

HUSTLE:
12min EMOM:
min 1- Primal Complex x 3:
     3 Squat
     3 Lunge/side
     3 Dynamic Step-up/side
--use a challenging weight

min 2- Elevated Push up x 20
--use bars, benches, boxes, etc.

Cash-out:
:20 work/:20 rest x 2 Rounds (8min)
Side Plank R Side
Plank
Side Plank L Side
Tuck ups
Sit ups
Flutter Kicks
 

Justin McClintock