Workout of the Day: Saturday, 11.24.18

SideWallBall.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Gastroc/Soleus Stretch x 1min/side (:30/each)
2 Sets:
30' Spiderman + Rotation
30' Crab Walk
30' Lateral Lunge
30' High Skips
30' Broad Jumps
10 Pause Jump Squats
10 Thoracic Rotation in Squat

STRENGTH/SKILL:
With a partner, alternating minutes (each partner does 6 sets)
12min EMOM--
:30 Max Front Squat @ Bodyweight

CONDITIONING:

15min AMRAP:
500m Row
30 Alternating DB Snatch (50/35)
120 Double Unders
30 KB Swing (24/16kg)

DAWN PATROL:

MOVEMENT PREP:
2 Sets:
30' HKL+T
30' Bear Crawl
30' Reverse Bear Crawl
30' Inchworm
30' Broad Jump

CONDITIONING:
Wodapalooza Qualifier #4:

16 minute AMRAP
Burpee Devil Press (50/35)
Alt. DB Step-ups (24"/20")

2/2, 4/4, 6/6, 8/8, 10/10, etc

Rest 12 minutes

1:00 on/1:00 off x 32 minutes
Alternating Rower and Fan Bike

Score is total cals.

Justin McClintock