Workout of the Day: Wednesday, 10.18.17

SimonBoxJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30' Walking Lunge
30' High Knees
30' Butt Kickers
30' Broad Jump

then:
Danny's Monster Band Sequence

STRENGTH:
Deadlift
5 @ 75-80%
3 @ 80-85%
1 @ 85-90%
5 @ 78-83%
3 @ 83-87%
1 @ 88-95%

-Second wave should be heavier than 1st wave
-Percentages are a suggestion. Challenge yourself here. This shouldn't be an all-out single, but seriously heavy

CONDITIONING:
4 Rounds--
Every 3 minutes:
100 Double-Unders for time (2min cap)
OR
20 Triple-unders for time** (no cap)

--failed reps don't count. Ever. Hold your standard.

Score: fastest, slowest rounds

OPTIONAL FINISHER:
3 sets:
12 Pike lift
:12 Hollow Hold
12/side Russian Twist

Justin McClintock