Workout of the Day: Thursday, 11.29.18

JKapPull.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
15 PVC Good Morning
15 PVC Jumping Back Squat
10 PVC Thruster
5 Inchworm
10 Yoga Push-up
3 Shin Hop
2 Wall Walk

STRENGTH/SKILL:
4 Sets:
A1. Deadlift x 5
A2. HSPU Work-- pick 1
a. L-Sit DB Press x 5
b. Deficit Box HSPU x 5
c. Strict HSPU x 5
A3. Shin hop to Box Jump x 3

CONDITIONING:
2 Rounds:
5 Strict HSPU
12 Deadlift (185/135)
5 Box Jump (30"/24")

3 Rounds:
7 HSPU
9 Deadlift (185/135)
7 Box Jump (24"/20")

4 Rounds:
9 Hand-release Push up
6 Deadlift (185/135)
9 Box Jump Over (24"/20")

Score is total time.
Time cap: 20 minutes

DURABLE

PREP:
Banded Hamstring Stretch x 1min

2 Sets:
10 Quadruped Extension Rotation
10 Bird Dog
10 Crab Extension
10 SL RDL
10 Hanging Knee Tuck
5 Athletic Burpee

WORK:
4 Sets:
Dual KB Sumo Deadlift x 6
Hanging Leg Raise x 6-12
Dual KB Swing x 6
Bottom Push up Hold x :15-:30

HUSTLE:
20min E2MOM, alternating stations:
#1--
10 Dual KB Sumo Deadlift
10 Dual KB Swing

#2--
10 Hanging Knee Tuck
10 Burpee to Touch

Justin McClintock