Workout of the Day: Saturday, 2.10.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
30' Bear Crawl
30' Butt Kickers
30' Lateral Lunge
30' High Knees
30' Inchworm
30' High Skips
then:
"Ball Converyor Race"

STRENGTH:
3 sets:
A1. Turkish Get-up x 1/side
A2. L-Sit x :20
A3. Star Plank R Side x :20
A4. Star Plank L Side x :20

CONDITIONING:
15 minutes:
Teams of 3, swap stations every minute:
station 1- Row AMRAP calories
station 2- 10 Bent Over Barbell Row
station 3- 20 V-up
score: total calories

DAWN PATROL:

MOVEMENT PREP:
5-10min mobility as needed
30' each:
Bear Crawl
Spiderman Step
Elephant Walk
Duck Walk
Inchworm
Crab Walk
Lateral Lunge

STRENGTH:
3 sets:
A1. Max Unbroken Bar Muscle-ups
A2. 60' Sandbag Lunges
A3. 10 Strict T2B
A4. 5 Weighed Box Jumps

CONDITIONING:
Workout 1:
For time:
104 wall-ball shots (20/14) (10'/9')
52 pull-ups

Time cap: 10:00, Workout 2 begins at 11:00

Workout 2:
4 rounds for time:
28 one-legged squats, alternating
15 power cleans (115/80)

Time cap: 15 minutes (11:00-26:00 on the clock)

Justin McClintock