Workout of the Day: Wednesday, 4.25.18

DaniLarissaWB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Med Ball/Barbell T-spine Stretch x 1 min
2 sets:
10 Med Ball Squat
10 Ball Slam
10 Barbell Good Morning
5 Inchworm
10 Cat/Seal Stretch
10 Pause Glute Brige

STRENGTH:
Deadlift x 2
-no dropping, control eccentric
-must pause completely on ground before 2nd rep

CONDITIONING:
:20on/:20 off x 12 (8 minutes)
station 1 -AMRAP Lateral Skiiers (knee lower than parallel)
station 2 -AMRAP Single Unders

You will share a skiier platform with a partner and alternate movements.
Score is total reps.

FINISHER: Collect 90 seconds in a Ring Plank

DurAble

Prep
Quadruped Warm-up
5/side HK-BU-SP
15 Banded Good Morning
5 Broad Jumps
x 3

Work
4 sets
10 Hurdle Jump Fwd/Bwd
Trunk Complex
10 Plate roll ups
20 Russian Twists
30 Flutter Kicks w/ plate OH
:20 - ME Bar Hang

Hustle
5 rounds
1 min Clock
7/5 Cal on Bike
AMRAP Devils Press in time remaining
2 min Rest

Justin McClintock