Workout of the Day: Monday, 4.16.18

EmBoxPush.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
Wall Quad Stretch x 1min/side
3 rounds:
10 Air Squat
5 Burpee
10 Russian KB Swing
5/side Jumping Lunge

STRENGTH:
6 sets:
Back Squat x 3
--looking to get heavier than last week's heaviest squat, and ideally 80%+

CONDITIONING:
7min AMRAP:
7 C2B Pull-ups
7 Burpee Box Jump Overs

FINISHER:
Collect 3:00 Hollow Hold

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
4 sets:
DB OH Squat 6 rep
Supinated Pull up 8-10 rep
Rest 1 min then
Max Effort Hang
Can be deadhang, chin over bar, or chest to rings

HUSTLE
8 rounds (20min cap)
60ft Weighted Bear Crawl
Rest 30 seconds
20 Russian KB Swing
Rest 60 seconds

Justin McClintock