Workout of the Day: Saturday, 9.16.17

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30' Slow Bear Crawl
30' Inchworm
30' Broad Jump
30' High Knee Lunge + Twist
30' Butt Kickers

then: 400m run as a group

CONDITIONING:
30min EMOM
Teams of up to 6. Each member starts at station, rotate in the below order.
min 1- Sandbag Carry for distance
min 2- 5 Box Jump (30"/24")
min 3- Assault Bike for max cals
min 4- 10 Ball Slams
min 5- :45 plank
min 6- Rest

Score is (distance in yards) + (Assault Bike Cals)
-Sandbag carry will be measured in increments of 30'.

COMPETITOR'S SESSION:

MOVEMENT PREP:
5 mobility as needed:
Theraband sequence:

2 rounds:
Weighted Standing Shoulder Flexion Pull x 10
Ring Support x :10
Ring Bottom Support x :10
Yoga Push up x 10
Scap Pull ups x 10
Scap Circles x 5/direction
Wall Walk x 3
Burpee Tuck Jump x 5

STRENGTH:
A1. Ring Muscle-up x 4/3
A2. Weighted Pistol x 3/side

B1. Strict T2B x 6
B2. Weighted Bar Dip x 5

C. 3 rounds:
-60 sec Max Sandbag-Over-Shoulder
-Rest 6 min

CONDITIONING:
Team Series Event 3:

Teams of 2:
5 min AMRAP Max Cal Row
5 min AMRAP Push Press (115/80)