Workout of the Day: Wednesday, 12.5.18

BarryPull.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Row 200m
2 Sets:
10 Pause Jump Squats
10 Cossack Squats
5 Inchworms
10 Crab Extensions
10 Yoga Push up
5 Athletic Burpees

CONDITIONING:
For time:
10-9-8-7-6-5-4-3-2-1
100m Row
DB Thrusters (50/35)
time cap: 40 minutes

To be clear: 1st round is 1000m Row/10 DB Thrusters, 2nd round is 900m Row/9DB Thrusters...

Optional Finisher:
2-3 Sets:
15 DB RDL + Shrug
12 Hammer Curl
2/side DB TGU

DURABLE

PREP:
2 sets:
10/side Monster band lateral walk
10/each Monster band forward/backward
10 Monster band In/Out jumps
20 Monster band Stagger Jumps
20 Monster band March
10 Med Ball Slam
10 Med Ball Thruster
10 Med Ball Burpee

WORK:
4-5 Sets:
DB Strict Press x 7
KB Deadbug x 10
Plate OH Reverse Lunge x 3/side
Ring Row x 10

HUSTLE:
E3MOM x 7 Rounds
1:00 Fan Bike for Max Cals
:30 Plate Overhead Walking Lunge
Rest 1:30

STRONG

MOVEMENT PREP:
Banded Pec Stretch x 1min/side

15 Dual KB Swing
15 Bent Over Dual KB Row
30' Bear Crawl
30' Reverse Bear Crawl
5/side Single Leg RDL
15 Glute Bridge

STRENGTH:
5 Sets:
DB Glute Bridge Bench Press @51X1 x 5
Bent Over Barbell Row @11X2 x 5

4 Sets, time permitting:
Dual KB Deadlift @51X1 x 7
Elevated Single Leg Glute Bridge @11X3 x 7/side

2 Sets, time permitting:
Hanging Knee Tuck x 10
Heel Touch x 15/side
Flutter Kick x 20/side


Justin McClintock