Workout of the Day: Friday, 11.9.18

SamRackComp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Softball Hammies/Hip Flexors x 4min
2 Sets:
30' Spiderman Step
30' Lateral Lunge
30' Bear Crawl
30' Inchworm
30' Duckwalk

STRENGTH/SKILL:

5 Sets:
A1. Front Squat x 10

A2. Pull-up work-- pick 1:
a. Banded C2B Pull-up x 5
b. Pull up x 5
c. Strict C2B x 5

CONDITIONING:
11min AMRAP:
8 Thruster (95/65)
7 Front Squat
6 Burpee Over Barbell

DURABLE

PREP:
2 Sets:
:30 Bottom Squat Hold
10 Air Squats
10 Cossack Squats
10 Reverse Lunge
20 Mountain Climbers
5 Inchworm

WORK:
5 Sets:
10 DB Hammer Curl
:20 Banded Plank
10 DB Press
10 Cossack Squat
5-10 Pull up

HUSTLE:
10min EMOM:
Even:
5/side SA DB Curl and Press
5/side Weighted Cossack Squat

Odd:
5 Pull up
:30 Plank

Justin McClintock