Workout of the Day: Saturday, 3.24.18

GregDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:

2 sets:
:20 High Knees in place
10 High Knee Lunge + Twist
:20 Tuck Jumps in place
10 Cossack Squats
:20 Jogging in place
10 Yoga Push ups
:20 side-to-side jumps
10 Bird dog
then:
"Snatch" cone game

STRENGTH:
3 sets:
A1. Dbl KB OH Lunge x 5/side
-arms locked out, perfect knee tracking
A2. Hanging L-sit x :15
A3. Dbl KB Bent Over Row x 8
-squeeze hard for 2 sec at top of every rep

CONDITIONING:
Teams of 2, alternating movements--
20min AMRAP:
20 Cal Row
15 Wall Ball (20/14, 11'/10')
10 T2B

Justin McClintock