Workout of the Day: Wednesday, 10.31.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 KB Goblet Squat
10/side SA Russian KB Swing
10/side SL RDL
10 KB Cossack Squat
5 Inchworm
5/side Quadruped Rotation
:20 Hollow Hold

STRENGTH/SKILL:
4 Sets:
A1. Romanian Deadlift x 5
-to just below knee
A2. V-up x 10
A3. HSPU Work-- pick 1:
a. 5 L-sit DB Press
b. 5 Box HSPU
c. 5 Kipping HSPU

CONDITIONING:
10min AMRAP:
7 HSPU
14 Alternating DB Snatch (50/35)
21 Sit up

DURABLE

PREP:
2 Sets:
10 Spiderman Step
10 Cossack Squat
:20 High Knees
10 Yoga Push up
10 Quadruped Rotation
:20 Burpees

WORK:

3-4 Sets:
:20 Tough Plank
:30-1:00 Jump Rope Practice
10 Lateral Skiiers
—-Pause :02 after each rep in strong sprint position
8/side Half-Kneeling Bottoms-up KB Press

HUSTLE:
:30 on/:30 off x 20 minutes

Fan Bike (max cals)
Jump Rope (max reps)
Plank (:30 unbroken)
Lateral Skiiers to Plate (max reps)


Justin McClintock