Workout of the Day: Wednesday, 10.17.18

RowDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
10 Banded Good Morning
10 Banded X-Walk
5 Inchworm
10 Air Squat
10 Cossack Squat
:30 Deadbug

STRENGTH/SKILL:

Deadlift
6 Sets x 3
-first set at 75%
-no dropping
-look to build on last week by 3-5% each set

CONDITIONING:
5 min AMRAP:
5 Deadlift (315/215)
10 Box Jump Over (30"/24")

FINISHER:
3 Sets
15 Med Ball Sit up
30 Russian Twist
:30 Med Ball Plank

DURABLE

PREP:
2 Sets:
10/side KB SLDL
10 Russian KB Swing
10 Goblet Squat
10 KB Pull under
:20 High Knees
5 Burpee

WORK:
3-4 Sets:
10 Dual Russian KB Swing
:30 Jumprope
10 Dynamic Step up
:15 Hanging Tuck Sit

HUSTLE:
15min EMOM
1- :45 Fan Bike
2- 20 Russian KB Swing
3- 20 Jumping Lunge

Justin McClintock