Workout of the Day: Tuesday, 11.20.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats/Teres x 3min
2 Sets:
30' Spiderman Step + OH Reach
30' Inchworm
30' Lateral Lunge
30' High Skips
10 Jumping Squats
10 Jumping Lunges

STRENGTH/SKILL:
A. 6min EMOM:
Dip Clean + Hang Clean (2+1)

B. 14min E2MOM (7 Sets)
Clean x 3

CONDITIONING:
1:00 on/1:00 off x 12 minutes:
.5 mile/800m Fan Bike
10 Thrusters (45/35)
6 Pull ups
--Pick up where you left off.

DURABLE

PREP:
Pigeon Pose x 1min/side
2 Sets:
10 Goblet Squat
10 Single Arm KB Swing
10 Single Arm KB Thruster
10 KB Plank Pull-under
10 Yoga Push up
10 Deadbug

WORK:
4 Sets:
10 Russian KB Swing
5 DB Thruster
10 Ring Row

HUSTLE:

20min EMOM
12 Ring Row
12 DB Push Press
12 KB Tater
8-12 DB Burpee

Justin McClintock