Workout of the Day: Friday, 3.30.18

KatieKatUpShotRpe.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
:30 Jump Rope
10 High Knee Lunge + Twist
10 Cossack Squat
:30 Jump Rope
10 Pause Jump Squat
5 Inchworm

STRENGTH:
8min EMOM:
min 1- Reverse Sled Drag x 30'
min 2- :30 Max Double-Unders

CONDITIONING:
5 rounds (30 minutes)--
Every 6 minutes:
10/7 Cal Assault Bike
10 Wall Ball (10'/9', 20lb/14lb)
10 Med Ball Walking Lunge
10 Box Jump (24"/20")

--Increase effort every round-- aim to make each round faster than the previous effort.
--Score is time for final round.

DurAble

PREP
2 sets:
KB Plank Pull under x 7/side
Wall Walk x 3

2 sets:
Spiderman Step + Reach x 10
Assault Bike x 7 cal

WORK
3 sets:
Wall Switch & Sprint Drill (10 + :10)
Banded Partner Sprint Drill x 2/partner

3 sets:
Half Kneeling Landmine Press x 6/side
Strict Pull-up x 5
Seated Sled Pull x 30'

HUSTLE
Every 3 minutes x 6, increasing effort:
60' Heavy Farmer's Carry
R15
:30 Assault Bike
Rest remaining time

Justin McClintock