Workout of the Day: Monday, 10.22.18

MolnarSand.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Each:
30' High Knee Lunge + Twist
30' Lateral Lunge
30' Spiderman Step
30' Bear Crawl
30' Inchworm
30' Burpee Broad Jump

STRENGTH/SKILL:
Back Squat
0:00 - Squat x 5 @ 60%
2:00 - Squat x 5 @ 65%
4:00 - Squat x 5 @ 70%
6:00 - Squat x 3 @ 75%
9:00 - Squat x 3 @ 80%
12:00 - Squat x 3 @ 84%
16:00 - Squat x 2 @ 88%
20:00 - Squat x 2 @ 90%+
24:00 - Squat x 2 @ 90%+

CONDITIONING:
7 min AMRAP
7 DB Thruster (50/35)
14 DB Burpee

DURABLE

PREP:
2 Sets:
10 Pause Jump Squat
10 High Knee Lunge + Twist
10 Cossack Squat
5 Inchworm
5 Burpee
10 Yoga Push up

WORK:
10 Russian KB Swing
6/side Alternating DB Single Arm Press
10 Goblet Squat
6 Burpee to touch

HUSTLE:
5 min AMRAP:
15 KB Taters
10 Burpee Over Hurdle
5 DB Thruster

Rest 3:00

5 min AMRAP:
15 Russian KB Swing
10 DB Push Press
5 Burpee

Justin McClintock