Workout of the Day: Wednesday, 1.17.18

LiannaOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
30' Lateral Lunge
30' High Knee Lunge + Twist
30' High Knees
30' Broad Jump

STRENGTH:
4 sets:
A1. Double KB Thruster @13X3 x 5
-forearms against chest in front rack
-knuckles touching in front rack

A2. Bulgarian Split Squat x 6/side
-hold DBs suitcase style to add weight
-gold standard is 1/3 bodyweight per hand

A3. KB Resisted OH 4-way Deadbug x 60 seconds

CONDITIONING:
15-12-9-6-3
Thrusters
Burpee Over Barbell (95/65)
Time cap: 8 minutes

-This should be an all-out sprint
-Pick a weight you can definitely do unbroken
-Push the pace and get a little uncomfortable here

NOT AT ALL OPTIONAL FINISHER:
3 rounds:
Flutter Kick x 15 sec
Rest 15 sec
Hollow Hold x 30 sec
Rest 15 sec
Plank on Elbows x 60 sec
Rest 60 sec

Justin McClintock