Workout of the Day: Wednesday, 10.3.18

DualDeadlift.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side

2 sets:
Banded Good Morning x 15
Banded X-Walk x 20
5 Inchworm
10 Single Leg RDL
10 Spiderman Steps

STRENGTH/SKILL:
Deadlift
5 Sets x 5
-first set at 70%
-no dropping

CONDITIONING:
21-15-9
Deadlift (225/135)
Rowing Cals
time cap: 10min

FINISHER:
3 sets:
10 Tuck up
20 Russian Twist
:20 Flutter Kicks
:20 Hollow Hold
Rest 1 minute

DURABLE

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

WORK:
3 Sets:
10/arm Single Arm KB Swing
50 Jumprope
15 Tuck up

HUSTLE:
3 minute AMRAP, 1 minute Rest per station x 3 Rounds (24 minutes)
Alternate between stations.


station 1--
:30 Jumprope
20 Russian KB Swing

Station 2--
1:00 Fan Bike
30/:30 Sit up

Alternate between stations.

Justin McClintock