Workout of the Day: Friday, 11.23.18

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Holiday Penalty! If you say anything relate to punishing yourself for how much or what you ate, you must say one nice thing about yourself AND the person next to you.

Be thankful you are well-bodied enough to move, and well-off enough to eat.

Happy Thanksgiving, enjoy your company and day.

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Quads/IT Band x 3 min

2 Sets:
30' High Knee Lunge + Twist
30' Bear Crawl
30' Reverse Bear Crawl
30' Inchworm
30' Lateral Lunge
30' High Knees

STRENGTH/SKILL:
3-4 Sets:
A1. Rope Climb Practice x 1:00
A2. Sandbag to Shoulder x 2/side

CONDITIONING:
Every 5 minutes x 5 Rounds:
2 Rope Climb
60' Sandbag Carry (150/100)
15/10 Cals Fan Bike

DURABLE

PREP:
2 Sets:
10 KB Good Morning
10 Goblet Squat
10 Goblet Cossack Squat
10 Scap Push up
10 Scap Pull up
5 Athletic Burpees

WORK:
3-4 Sets:
5 Heavy Ball Slams
5 Pull-ups
10 Hammer Curl
10 Lateral Skier

HUSTLE:
:30 on/:30 off x 20min
Lateral Med Ball Slams
Supinated Pull up
Plate Curls
Lateral Skiiers

Justin McClintock