Workout of the Day: Thursday, 3.22.18

EmmaJaneK2E.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
KB Single Leg RDL x 5/side
Single Arm KB Swing x 10/side
KB Clean and Press x 5/side
10 Spiderman Step + Rotation Reach
5 Inchworm
Deadbug x 10/side
10 Yoga Push up

STRENGTH:
4 sets:
A1. Suitcase Farmers' Deadlift x 2/arm
-use Farmers' Carry handles
-increase weight every round

--rest 30 seconds

A2. Hollow Hold x :30

--rest 30 seconds

A3. 4- part unbroken circuit:
DB Hammer Curl x 8
DB Front Raise x 8
DB Lateral Raise x 8
DB Rear Delt Fly x 8
--use the same weight, must perform all 32 reps unbroken

--rest 2 minutes

--strength may be time capped. be efficient.

CONDITIONING:
18min EMOM:
min 1- 30' 1-Arm Farmers' Carry
min 2- 10/7 Assault Bike Cals
min 3- 3 Wall Walk
--for Farmers' Carry, alternate arms every other round
--use a tough weight you can do unbroken. May use Farmers' Carry handle, a KB, or a DB for load.

Justin McClintock