Workout of the Day: Friday, 4.20.18

SaraOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' Bear Crawl
30' Reverse Bear Crawl
30' Inchworm
30' Spiderman Step
then:
400m run as a group

STRENGTH:
Every 2:30 x 5 sets
Back Squat x 1.1.1
-Rest 10 seconds between reps

First set should be around 70% 1RM/RPE
Build over 5 sets

CONDITIONING:
5 Rounds for time:
400m Run
10 Sandbag over Shoulder

time cap: 20min

Score (Time, Weight used)

DurAble

PREP
10 KB Pull under
3 Wall Walk :05 hold at top
10 Spiderman Step
:30 Assault Bike
X 2 split class have half start on bike

WORK
4 - 5 sets
Offset KB Carry :20/side of walking
MB Deadbug 10 rep
Hollow to Arch Roll 5/side
Goblet Squat Hold :20

HUSTLE
5 rounds
Assault Bike 7/5 cal
Unbroken Russian KB Swing 20
KB Front Rack Carry 30'
KB OH Carry 30'
Rest 2min

Justin McClintock