Workout of the Day: Monday, 7.21.14

Meet Lauren, the WINNER of the Summer Recharge!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus

STRENGTH:

A1. Front Squat @ 22×1 x 3 reps @ 65-75% of max x 3 sets, Rest 60 seconds
A2. Strict Pull Up x max reps w/o a band OR 8-10 reps w/a band x 3 sets, Rest 60 seconds
*note pull ups should always be pronated grip unless specifically noted as supinated and/or you have an injury

CONDITIONING:

For max meters:
2 minutes max distance row
Rest 1 minute
2 minutes max distance shuttle run
Rest 1 minute
2 minutes max distance row
Rest 1 minute
2 minutes max distance shuttle run

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