Workout of the Day: Wednesday, 3.28.18

GroupPullUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 90sec/side
2 sets:
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Lateral Lunge
30' Broad Jump
30' High Knee Lunge + Twist
30' High Knees

STRENGTH:
3 sets:
A1. Hurdle Jump + Broad Jump (3 + 1) x 3
A2. Barbell Good Morning x 8
A3. Pistols x 4/side

CONDITIONING:
Row 6 minutes for max calories
Rest 5 minute
Row Cals from part 1 for time
time cap: 20 minutes

(If you pull 150 calories in 6 minutes, after the rest you would row 150 calories for time)

--First effort should be a 85-90% effort. Challenge yourself.

DurAble

PREP
Quadruped Warm-up x 30' passes

2 sets:
Landmine Press x 10/side
Banded Good Morning x 10
Broad Jumps x 3

WORK
4 sets:
Sandbag Plyo Push-ups x 5/side
Single Leg Glute Bridge x 10/side
Lateral Ball Slams x 10/side
Weighted Plank x :30

HUSTLE
14 min AMRAP
:30 Sandbag Over Shoulder
Rest :30
60 sec Jump Rope
Rest 90

 

Justin McClintock