Workout of the Day: Thursday, 11.1.18

SarahRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Inchworm
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Reverse Bear Crawl
10 Tuck up
10 Scap Pull up
10 Hollow/Arch Swing

STRENGTH/SKILL:
4 Sets:
T2B-- pick 1
a. 0 T2B-- 5 knee tuck + kick
b. 1 T2B-- 3 Lat Pull + 3 T2B
c. 3+ T2B-- 5 Strict T2B

Double Unders-- pick 1
a.0 dubs-- 10 singles/1 dub x 4-5
b.1-5 dubs-- Collect 10 dubs
c.10+ dubs-- 20 dubs for time

5 Cal Legs-Only Row

CONDITIONING:
15min AMRAP:
50 Cal Row
15 Burpee
50 Double Unders
15 T2B

DURABLE

PREP:
2 Sets:
10 Banded Good Morning
10 Banded X-Walk
10 Pause Jump Squat
10 Bird Dog
10 Glute Bridge
:20 Flutter Kick

WORK:
4 Sets:
5/arm SA Farmer's Handle Suitcase Deadlift
5-10 Ball Slam
5/side SA DB Thruster
15 Tuck up

HUSTLE:
14min EMOM
Even:
SA Farmer's Handle Deadlift x 5/side

Odd:
5/side Dynamic Step up
AMRAP Med Ball Thruster



Justin McClintock