Workout of the Day: Friday, 10.13.17

TeamBurpee.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30' High Knee Lunge + Twist
30' Lateral Lunge
30' Duck Walk
30' Butt Kickers
10 Scap Push ups
10 Scap Pull ups
:10 Active Lat hang

STRENGTH:
3-4 sets:
A1. Shin Hop x 3 (scale up to Shin Hop to plate)
A2. Low Hurdle Box Drill
A3. Broad Jump to Backward hop (hop distance of broad jump) x 3

CONDITIONING:
11min AMRAP:
5 Unbroken C2B Pull-ups
10 Unbroken Wall Ball (11'/10') (20/10#)
5 Unbroken Hang Power Clean (135/95)
10 Box Jump (30"/24")

--if you break up a set, you must start that set over (Rx only)
--Pull-ups= stay on the bar, feet off ground
--Wall Ball= continuous motion, no resting, ball never touches ground
--Hang Power Clean= bar never touches ground, may rest holding bar

Justin McClintock