Workout of the Day: Monday, 4.23.18

DaniMolnarDeadTalk.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side

2 sets:
10 Banded Good Morning
10 Banded X-Walk
10 High Knee Lunge + Twist
10 Pause Jump Squat
10 Cossack Squat
:30 Deadbug
:30 Plank

STRENGTH:
Back Squat x 2

25min(ish) to find heavy double for today

CONDITIONING:
3 rounds for time:
30 Wall Ball (11'/10', 20#/14#)
200m Run w/Med Ball
time cap: 12min

FINISHER:
3 sets:
:10 Hanging L-sit
20 V-up
30 Bicycle Crunch

DurAble

10 Kneeling to Lunge
10 Side/Side Hurdle Jumps
10 Cat Camel
10 Fwd/Bwd Hurdle Jumps
:30 Bear Crawl
10 SL side/side Hurdle Jumps
x 2

Work
4 sets
Vertical Jump for height 3 rep
DB Seated Arnold Press 8 rep
Lying "I" 8/side :02 hold at top
Band pull aparts 15 rep

Hustle
15 min EMOM
1st :20 Plate hops
2nd TGU 2/side
3rd :30 Goblet Squats

Justin McClintock