Monday – 3/4/2019

The Workout for Monday is:

WARM-UP
(Primer)
-60 sec Machine
-20 Single Arm KB Front Rack Lunges
-45 sec Machine
-10 Single Arm KB Front Squats (5/5)
-30 sec Machine
-10 Jumping Air Squats

(Mobility)
20 Shin Box Hip Rotations
*Pause for a count on each side. Keep your shoulders square.

(Specific)
2 Rounds
-5/5 Curtsy Squats
-5/5 Cossack Squats
-10 Air Squats
-3 Pausing Jump Squats

STRENGTH
Back Squat
3 x 5 @ 75%

METCON
For Time
50 – 40 – 30 – 20 – 10
-Double-Unders
-American KB Swings (55/35)(Rx+ 70/55)
Time Cap = 15 Minutes
*Be smooth, do not rush any movement.

EXTRA CREDIT
[Weightlifting]
Snatch @65-75%
EMOM x 10
-1 Power Snatch
-1 Squat Snatch
*You do not have to do TNG. BE snappy but also relaxed so that you can be sure to finish the pull before pulling aggressively underneath.

[Conditioning]
Run
3 Rounds
-800m
-600m
-400m
-200m
*Rest equal to work, rest 5 minutes between rounds.

[Strength Accessory]
Prone Hamstring Curls
4 x 20 /side @ moderate band

[Stability Accessory]
4 Rounds
-20 Banded Lateral Toe Taps /side (CLICK HERE)
-12 Banded RDL + Reach (CLICK HERE)