Workout of the Day: Monday, 7.17.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball lats/Teres major – 3 min

2 rounds:
30′ Crab Walk
30′ Bear Crawl
30′ Crouching Tiger
30′ Mobility Frog
30′ Elephant Walk
30′ Inchworm

STRENGTH:
A1. Front Squat @ 13X1 x 5 sets
-60-70% of 1RM
-prioritize tempo and form over weight

A2. Strict Muscle-up x 2-4 x 5 sets

Modifications include:
-feet on ground muscle up
-feet on box m/u
-Ring Thing m/u
-jumping m/u
-spotted m/u
-and many others!

CONDITIONING:
5 rounds:
100m Row
5 Front Squat (135/95)*(185/135)**
Rest 3 minutes

Score is fastest, slowest rounds

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