Workout of the Day: Saturday, 1.13.18

LaurenSam.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 rounds:
10 Med ball Squats
10 Med ball lunge
10 Med ball slam
10cossack squats
5 Inchworms
then:
Med Ball Musical Chairs

STRENGTH:
3 sets:
A1. PVC Bounding Hurdle Jump x 3
A2. Weighted Cossack Squat x 5/side
A3. Single-arm Hang x :10/arm

CONDITIONING:
50-40-30-20-10
KB Swing (24kg/16kg)
AbMat Sit up
Time cap: 15min

DAWN PATROL:

MOVEMENT PREP:
TBand Sequence
2 rounds:
30' High Knees
30' Butt Kickers
30' Carioca
30' Spiderman steps
30' Lateral Lunge
30' Bear Crawl
30' Crab Walk

STRENGTH:
3 rounds:
A1. Kipping Ring M/U x moderate unbroken set
A2. Kipping HSPU x unbroken w/no rest
A3. GHD Sit-up x 15-20

CONDITIONING:
For time:
3 rounds:
10 Front Rack Walking Lunge (155/105)
5 Burpee Bar Muscle-up

3 Rounds:
15 Back Squat (135/95)
7 C2B Pull-up

3 Rounds:
20 Hang Power Clean (95/65)
9 Pull-ups

No rest, no lines, no waiting.
Time cap: 27 min

Justin McClintock