Workout of the Day: Friday, 10.5.18

GroupRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' High Knees
30' Inchworm
30' Bear Crawl
5/side Single Arm KB Swing
5/side KB Clean and Press
30'/side Bottoms-up KB Carry
30'/side KB Front Rack Lunge

STRENGTH/SKILL:
5 Sets:
A1. Strict Press x 5
A2. Dual KB Front Rack Squat x 10

CONDITIONING:
3 Rounds for time:
5 Push press (75/55)
10 Wall Ball (11'/10', 20/14lb)
5 Burpee Over Barbell
10 Thruster (75/55)

At 6:00
2 Rounds for time:
10 Push Press (75/55)
20 Wall Ball (11'/10', 20/14lb)
10 Burpee Over Barbell
20 Thruster (75/55)

At 12:00
For time:
15 Push Press (75/55)
30 Wall Ball (11'/10', 20/14lb)
15 Burpee Over Barbell
30 Thruster (75/55)
time cap: 18:00

Score is total time. For example, 4:30 + 3:50 + 3:45= 12:05

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Cossack Squat
10 Ring Assist Pistol
10 Tuck up
10 Russian Twist
:20 High Knees

WORK:
4 Sets:
Bulgarian Split Squat x 6/side
Dynamic Step-up x 6/side
Seated DB Curl and Press
Lateral Ball Slam

HUSTLE:
16min EMOM:
1- 5/side Weighted Dynamic Step-up
2- 10 Pull-up
3- 10/7 Cal Fan Bike
4- 15 Dual DB Upright Row

Justin McClintock