Workout of the Day: Monday, 4.2.18

GregSquat.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Spiderman Step + OH Reach
5 Inchworm
10 High Knee Lunge + Twist
10 Cossack Squat
:30 Deadbug
10/side Captain Morgan
10 Scap Pull up
:10 Active Lat Hang

STRENGTH:
5 sets
A1. Back Squat x 10
-rest 1 minute
A2. Seated Box Jump x 5
-rest 2-3 minutes

CONDITIONING:
9min AMRAP:
12 Front Rack DB Squat (50/35)
10 DB Front Rack Walking Lunge (50/35)
8 C2B Pull up

OPTIONAL FINISHER:
3 sets:
8 Hammer Curl and Press
8 Bent Over DB Row
8 DB Shrug

DurAble

PREP 2 rounds
10 Samson Lunge
10 Side to Side Hurdle Jumps
:30 Bear Crawl
10 Back and forward Hurdle Jumps
:30 Reverse Bear Crawl
10 Single leg side to side Hurdle Jumps

WORK
A 3 sets
Sandbag on Shoulder Squat 5/side
Supinated Ring Rows 10 - 15 reps

B 3 sets
Weighted Split Squat 8/side
Bent Over Sandbag Row 8 reps

HUSTLE
15min EMOM:
10 Partner Med Ball Chest Pass
* or 10 wall balls (depends on class)
15 Tuck ups
20 Russian KB Swing

Justin McClintock