Workout of the Day: Thursday, 11.8.18

GroupHollow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Samson Stretch
30' Bear Crawl
30' High Skips
30' Inchworm
30' Carioca
30' Broad Jump

STRENGTH/SKILL:
3-4 Sets:
A1. Handstand Walk Work-- Pick 1:
a. Box Shoulder Taps x 10
b. Wall Facing Shoulder Tap x 10
c. Handstand Walk x 10'

A2. Lateral Box Jump x 3/side

CONDITIONING:
Every 5 minutes x 5 Rounds:
5m Handstand Walk
10 Box Jump Over (24"/20")
15/10 Fan Bike
20 KB Swing (24/16kg)

Score is total time of all 5 rounds added together. For example, if you complete the work in 2:15, 2:30, 2:40, 2:50, and 3:05, your score would be 13:20 (11 minutes + 140 seconds = 13:20)

DURABLE

PREP:
2 Sets:
:30 Bottom Squat Hold
10 Banded Good Morning
20 Banded X-Walk
10 Cossack Squat
10 Reverse Lunge + Step
10 Air Squat
5 Burpee

WORK:
4 Sets:
6 Dual KB Sumo Deadlift
3/side Step up
12 Goblet Squat
:20 Hanging Tuck Sit

HUSTLE:
20min E2MOM-- 1:30 work/:30 rest
10 Dual KB Sumo Deadlift
AMRAP KB Farmer's Carry

10 Dynamic Step up
AMRAP Jump Squat

Justin McClintock