Workout of the Day: Thursday, 7.13.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
20 Banded Good Morning
5 Inchworm
10 Hollow Rocks
10 Arch Rocks
10/side Single Arm KB Swing
10/side Single Arm KB RDL

STRENGTH:
3 sets:
A1. Barbell Suitcase Deadlift x 4/side
A2. Strict HSPU/Deficit HSPU x 6-8
A3. Strict T2B x 6-8

CONDITIONING:
4 rounds (14min):

2 min AMRAP:
6 C2B Pull ups
3 Bear Complex (115/75)*(155/105)**
Rest 2 min
–pick up where you left off

Today’s Bear Complex is done as 5 distinct movements: Power Clean, Front Squat, Push Press, Back Squat, Behind-the-neck Push Press. Each movement must hit full extension/lock-out before proceeding to the next.

OPTIONAL FINISHER:
3 sets:
Active Middle Split – :45
Pancake Stretch – :45
Wall Split – :45

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