Workout of the Day: Friday, 11.30.18

NickRackComp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hip Distraction x 1min/side
2 Sets:
30' Spiderman Step
30' Lateral Lunge
30' Bear Crawl
30' Inchworm
30' Broad Jump

STRENGTH/SKILL:
15 minutes to complete
5 Sets:
Front Squat x 5
--find a heavy set of 5 for today

CONDITIONING:
Every 5 minutes x 5 Sets:
15/10 Cal Assault Bike
15 Wall Ball (20/14, 11'/10')
60' Double KB Front Rack Lunge (24/16kg)

DURABLE

PREP:
2 Sets:
:20 High Knees in place
10 Air Squat
10 Cossack Squat
:20 Jumping Jacks
10 Yoga Push up
10 Scap Push up
:20 Plank
5/side Russian Twist
5/side Reverse Lunge
:20 Burpees

WORK:

4 Sets:
3/side Heavy Lateral Ball Slam (Note rotation of feet/knee/hips in video)
8 DB Hang Squat Clean
4/side Renegade Row
10/side Russian Twist

HUSTLE:
20min EMOM:
1- 10 DB Hang Clean Thruster
2- 8 Lateral Ball Slam
3- 10 Bent Over Dual DB Row
4- :30 Med Ball Plank



Justin McClintock