Workout of the Day: Friday, 7.19.13


start your weekend off right!



MOVEMENT PREP:┬áLax Ball Glutes and Hip Flexors, 3 minutes per side. Then, perform: 10 Hollow Rocks, 10 Superman Rocks, 10 Transitions between the Two, 10 Spiderman Steps (5 per side), 10 Samson Stretch Lunges (with the turn toward the front knee – 5 per side), and 10 Glute Bridges plus Overhead Reach (5 per side).

STRENGTH: Farmer’s Walk, take about 20 minutes to work up to a peak set for 50 feet. You may drop only one time on each length (so twice total including when you put the handles down).

CONDITIONING: Then, pick your tire and complete AMRAP in 3 minutes of tire flips. If there’s time, and you would like to, complete the 3 minute interval more than once.

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