Workout of the Day: Wednesday, 10.24.18

JuliaOHComp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax/Softball Glutes/Hammy x 3min
2 Sets:
10 KB Single Leg RDL
10 KB Good Morning
10 Russian KB Swing
5 Inchworm
10 Yoga Push up

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

CONDITIONING:
8min AMRAP:
30 Deadlift (225/155)
40 Wall Ball (11'/10', 20/14lb)
50 Row Cals

DURABLE

PREP:
2 Sets:
10 Jump Squats
10 Cossack Squat
10 Crab Extension
10 Scap Push up
10/side Alternating Plank Reach
5 Athletic Burpees

WORK:
3 Sets:
10 Weighted Glute Bridge
10 Dual DB Upright Row
:30 Monster Band March
15 Banded Face Pull

HUSTLE:
Every 4 minutes x 5 Rounds
1:30 Fan Bike
:30 AMRAP Burpees
2:00 Rest

Justin McClintock