Workout of the Day: Monday, 6.10.19

LarissaKBOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Bully Stretch x 1min/side

2 Sets:
5 Inchworm
10 Scap Push up
10 Glute Bridge
10 Side Plank Reach Thru
1:00 Row

STRENGTH/SKILL:
Bench Press
5 Sets x 5
-all working sets at or heavier than last week's best effort. Roughly 75-85% of 1RM.

CONDITIONING:
Every 5 minutes x 5 Rounds:
15 Bench Press (135/95)
Row 500m
Score is fastest, slowest rounds.

Bench is intended to be done unbroken, use a weight you won't need to rack before 15 reps.

BOOT CAMP

PREP:
2 Sets:
10 Air Squat
10 Thoracic Rotation in Squat
10 Pillar to Plank
10 Glute Bridge
10 Side Plank Reach Through

WORK:
3 Sets:
Sandbag Over Shoulder x 4-6
Tough Ring Row x 5 @11X3
Weighted Wall Sit x :20-:30
Pull-up x 5 !11X3

HUSTLE:
20min EMOM:
:45 Sandbag Carry (25' laps)
10 Ring Row
:45 Wall Sit
6-10 Pull up

Justin McClintock