Workout of the Day: Tuesday, 8.21.18

ToriPlateHead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Air Squat
10 Cossack Squat
10 Reverse Lunge + High Step
10 Scap Push up
10 Crab Extension
10 Side Plank Reach Under
:20 Plank

STRENGTH/SKILL:
Back Squat
5,3,1,5,3,1,1,1
Find a heavy single using the above progression

CONDITIONING:
50 C2B Pull ups for time:
-at the top of every minute, including the first minute, Row (100m/70m)
time cap: 9 minutes

Finisher:
Collect 3:00 in Handstand

DURABLE

PREP:
Scorpion Stretch x 1min/side
2 sets:
10 Yoga Push up
10 Scap Push up
10 Plank Shoulder Taps
10 Crab Extension
10 Pause Jump Squat
10 Reverse Lunge
:20 High Knees in Place

WORK:
3-5 Sets:
Elevated Push up x 20
Sandbag Over Shoulder x 5
Seated DB Press x 10

HUSTLE:
15 minute EMOM:
min 1- 4-8 Sandbag Clean + OH (1+1)
min 2- 6-10 Renegade Row
min 3- 15-20 Sit-up


 

Justin McClintock