Workout of the Day: Friday, 10.12.18

KMart PullupRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Bottoms-up KB Walk
5/side BU KB Press
30' Front Rack Lunge
10/side KB Press
30' Inchworm
30' Bear Crawl

STRENGTH/SKILL:
5 Sets:
A1. Strict Press x 5
-looking to add 3%-5% each set from last week

A2. Bulgarian Split Squat x 6/leg
-Hold DB in each hand to add weight

CONDITIONING:
12min AMRAP
20 Push Press (95/65)
30 KB Swing (24/16kg)
50 Double Unders

DURABLE

PREP:
2 Sets:
:30 Bottom Squat Hold
10 Air Squats
10 Cossack Squats
10 Reverse Lunge
20 Mountain Climbers
5 Inchworm

WORK:
3 Sets:
A1. 5/side x Goblet Cross-over Step up
A2. 10/each unbroken DB Front Raise, Lat Raise, Rear Delt Fly
A3. 5/side Single Arm Reverse Lunge to OH Press

3 Sets:
B1. Box Jump x 3
B2. Goblet Cossack Squat x 5/side

HUSTLE:
8min AMRAP:
12 DB Thruster
9/side DB Front Rack Lunge
6 Box Jump

Justin McClintock