Workout of the Day: Wednesday, 4.4.18

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 Workout of the Day

MOVEMENT PREP:

Foam Roller/Barbell T-spine Stretch x 1 min

2 sets:

10 Banded Good Morning

10 Banded X-Walk/Direction

10 Cat/Seal Stretch

10 Pause Glute Brige

10 Iron Cross Stretch

10 Yoga Push up

10 Tuck Jump

Strength:

E2MOM x 5 sets (10 min)

Deficit Deadlift x 7

--use a 1"-3" deadlift

 CONDITIONING:

400m Farmer's Carry (24kg/16kg)

30 Wall Balls (20#/14#, 11'/10')

400m Run w/Wall Ball

30 Burpee Box Jumps (24"/20")

400m Run

30 Box Jump (24"/20")

time cap: 26 minutes


DURABLE 

PREP

Quadruped Warm-up

5/side Landmine Press

15 Banded Good Morning

5 Broad Jumps

x 3

 

 WORK

5 sets

1-arm 1-leg plank :15 - :30/side

KB Bench Press 8 rep

3 sets

Manual Hamstring Lower 5 - 8 rep

Weighted Hip Thrusts 10 rep

Russian Twists 20/side


HUSTLE

15min EMOM: Try to use front

60ft DB Bear Crawl

30ft Reverse Sled Drag

:30 Assault Bike

 

 

Justin McClintock