Workout of the Day: Thursday, 3.29.18

TanyaC2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Spiderman Step + OH Reach
10 forward/backward Duck Walk
Squat w/Thoracic Extension x 5/side
10 Yoga Push up
10 Seated Pike Lift
5 Inchworm
5/side Curtsy Squat

STRENGTH:
16min EMOM:
min 1-Thruster x 5
min 2- L-Sit x :20
min 3- Strict HSPU x 5
min 4- Hollow Rock x :20

CONDITIONING:
Every 2 Minutes:
5 Clean (95/65)
5 Push Press (95/65)
5 Thruster (95/65)
5 Burpee Over the Barbell
Rest at least 1 minute

--Workout ends when you fail to complete a round in 60 seconds
--Modify so you get at least 3 rounds
Time cap: 16 minutes
Score: Total Reps completed. If you got 3 rounds and through the 4th set of thrusters, your score would be 75.

FINISHER:
3 sets:
20 Russian Twists
20 V-ups
1 min 90/90 Box Breathing @5555

DurAble

PREP
2-3 sets:
Bent Hollow Hold x :30
Walking Lunge x 10
Deadbug x 1 mi
Burpees x 10

WORK
3 sets:
Lateral Box Cross-Over Stepw/DBs x 4/side
Shin Hops x 4

3 sets:
DB Primal Complex x 3/side/movement
Bounding Hurdle Jumps x 5

HUSTLE
16min EMOM:
60' Offset KB Walk
:30 AMRAP Russian Twists
30' OH Walking Lunge
:30 AMRAP Hanging Knee Raise

Justin McClintock