Workout of the Day: Friday, 4.21.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball hips- 1min/side
Lax ball lats/teres- 1min/side

2 rounds:
10 Spiderman Step
10 Yoga Push up
10 Jump Squats
5 Inchworm
10 Scap Push up
10 Scap Pull up
5 Kip Swings

CONDITIONING:
“Angie”
For time: (35min cap)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

–consider scaling volume as well as load in these movements, and move with purpose– emphasize quality.

SQUATTING

MOVEMENT PREP:
Cossack Squat x 6/side
Spiderman Step x 10
Glute Bridge x 20
Banded Good Morning x 20
Jump Squats x 10
Inchworm x 5

STRENGTH:
A1. Front Squat x 10 x 3 sets — 70%+
A2. Weighted Back Extension x 10 w/2sec pause at parallel

B1. Banded Back Squat @51X1 x 3 x 5 sets
use a version of this setup
B2. GHD Sit up to parallel x 15 x 5 sets

C1. Banded Hamstring Curl x 20 x 3 sets
C2. Reverse Hyper x 20 x 3 sets

BIKES N BELLS

MOVEMENT PREP:
3 min AMRAP
10 Goblet Squats
10 Tuck Jumps
10 Jumping Jacks

CONDITIONING:
15 min EMOM
1st TGU sit up 5/side
2nd KB Plank Pull Throughs 10 reps
3rd :20 AB Sprint

FINISHER
Accumulate 2:30-5 min
Hang from a bar

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