Workout of the Day: Saturday, 12.8.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Spiderman Step + Rotation
30' Crab Walk
30' Lateral Lunge
30' High Skips
30' Broad Jumps
10 Pause Jump Squats
10 Thoracic Rotation in Squat
5 Inchworm

STRENGTH/SKILL:
4 Sets:
Heavy Wall Ball x 5
Wall-Facing HS Hold x :20
KB Thrusters x 5
Knees to Elbows x 10

CONDITIONING:
Teams of 4:
20 Minute EMOM
10/7 Cals Fan Bike
60' Double DB Front Rack Walking Lunge (50/35)
15 Wall Ball (11'/10', 20/14lb)
3 Wall Walk

DAWN PATROL:

MOVEMENT PREP:
2 Sets:
10 Banded Good Morning
10 Banded X-Walk
10 Jump Squats
10 Scap Push up
10 Yoga Push up
10 Scap Pull-up
5 Athletic Burpees
10 K2E

CONDITIONING:
"Martin Bell"
For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (95/65)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)
time cap: 50 minutes

Justin McClintock