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FitClub – 13JUN17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
2 Sets:
100′ Side Shuffle
50′ High Knees
50′ Butt Kicks
50′ Bear Crawl
B)
EMOM 6:
1 – Tempo Shoulder Taps x 10
2 – Squat + Banded Row x 12
3 – Supinated Bar Hang x 20-30s

 

[intro] STRENGTH[/intro]

3 Quality Sets of:
Split Squat x 8el
Rest 40s
Dumbbell Z-Press x 8-10 (alternating arms per rep)
Rest 40s
100m Suitcase Carry (switch hands half-way)
Rest 40s

 

[intro] CONDITIONING
[/intro]
4 Sets,
60s of work at each movement, followed by 30s rest:
Prowler Push
Dumbbell Ground to OH
Ab-Mat Sit-Up w/Medball Toss

 

[intro] COOL-DOWN
[/intro]
2 Sets of:
100m Jog
30s Cobra Push-Up Hold
30s Banded Hip Stretch e/l

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