Workout of the Day: Tuesday, 3.27.18

MorganMUSwing.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch x 1min/side

2 sets:
Monster Band Lateral Walk x 10/direction
Monster Band Walk x 10 Forward/Back
Monster Band Inside-Out Jumps x 10
Monster Band Shuffle Jumps x 10
Monster Band High Steps x 10/leg
Monster Band Pause Glute Bridge (below knee) x 10
then:
2 sets:
5 Inchworm
10 Cossack Squat
10 Yoga Push up

STRENGTH:
3-4 sets:
A1. DB Glute Bridge Bench Press x 8
A2. DB Single Leg RDL x 5/side
A3. KB Clean and Press x 8/side

CONDITIONING:
7 rounds:
10 DB Deadlift
10 DB Hang Power Clean
10 DB Push Press
Rest 1 minute
--select a weight you can go unbroken with in the first set (at least)

time cap:17 minutes

FINISHER:
3 sets, no rest:
Band-under-feet Bicep Curl x 20
Banded Tricep Pulldown x 20

DurAble

PREP
All on 1"x3" Boards:
Walk, Heel to Toe, Lunge, Reverse Lunge,
High Step Lunge, Cat Crawl,
Side Shuffle, Accuracy Jumps, etc.
10min of play

WORK
:30 on/:30 off x 4 rounds (16min)
min 1- Box HSPU
min 2- Dual KB Deadlift
min 3- Cossack Squat
min 4- Dual KB Swing

HUSTLE (20min)
5 rounds, greater effort each round:
Star Plank R side :20, R20
Mountain Climbers :20, R20
Star Plank L Side :20, R20
60 sec bike
Rest 2 min

Justin McClintock