Workout of the Day: Friday, 4.27.18

GregLaneOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Bottom Squat Hold x 90s
30' each:
Bear Crawl
Reverse Bear Crawl
High Knee Lunge + Twist
Lateral Lunge
High Skips
Duck Walk
High Knees

STRENGTH:
Every 2:30 x 5
Back Squat @25X1 x 1

--First set should start around 55-60%, add weight every set as you can

CONDITIONING:
20 minute EMOM:
min 1- 2 Rope Climb*/Seated Legless Rope Climb**
min 2- 20 Russian KB Swing (32/24kg)
min 3- 10 Toes to Bar
min 4- AMRAP Cals on Fan Bike

-Score is total cals across 5 rounds
-Must complete all movements for Rx score
-You will be assigned a starting station and proceed in the above order

FINISHER:
3 sets:
Star Plank R Side :15
Flutter Kicks :30
Star Plank L Side :15
Rest 1 minute

DurAble

Prep
10 Spiderman steps
10 Hollow rocks
10 Arch ups
10 roll to straddle
:30 Assault Bike
X 2 split class have half start on bike

Work
5 sets
Mat hops
8 Dual BU KB press
10 Dual KB RDL
10/leg KB Pass backs

 Hustle
16 min EMOM
1st 10/side no push up Renegade Row
2nd 3 Broad jumps for distance
3rd 15- 25 Tuck ups
4th 12 Db suitcase Lunges

Justin McClintock