Workout of the Day: Saturday, 11.3.18

WBComp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Quads/IT x 3min

2 Sets:
10 Jump Squat
10 Cossack Squat
10 Walking Lunge
5 Inchworm
10 Glute Bridge
5 Athletic Burpee

STRENGTH/SKILL:
4 Sets:
A1. 25' Reverse Sled Pull
A2. 5 DB Squat Clean Thruster

CONDITIONING:
Teams of 2, switching completed stations

20min AMRAP:
Station 1:
(10/7) Fan Bike Cal
25' Reverse Sled Pull (180/125)

Station 2:
5/side Renegade Row (50/35)
5 DB Burpee

DAWN PATROL:

MOVEMENT PREP:
Pigeon Pose x 90 sec/side
Child's Pose x 1 min

2 Sets:
10 HKL+T
10 Pause Jump Squats
5 Inchworm
10 Spidey Steps
10 Cat/Cow
10 Glute Bridge
5 Burpee
Bottom Squat Hold x :30

STRENGTH/SKILL:
4 Sets:
A1. Dual KB Snatch Practice
A2. Row 10 Cals
A3. Weighted Glute Bridge x 10
A4. Seated Box Jump x 5

CONDITIONING:
Dubai Qualifier Event #3:
20 Minute AMRAP
9 Cal row
9 Dual KB Snatch (24/16kg per hand)
15 Cal Row
15 Dual KB Snatch
21 Cal Row
21 Dual KB Snatch
27 Cal Row
27 Dual KB Snatch...
Etc. (Increase by 6 for each round)

Score: Total repetitions completed

Haley Murillo almost gets to Round of 45

Justin McClintock