Workout of the Day: Tuesday, 5.1.18

GeoffFlexVest.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
Prone PVC Pass Thru
Prone PVC Clean Grip Raise
Prone PVC Clean Grip Press
10 High Knee Lunge + Twist
10 Yoga Push up
5 Inchworm
2 Wall Walks

STRENGTH:
4 sets:
A1. Strict Press x 7
--these should be touch-and-go reps. Stay fast, ribs down, strong lockout.
A2. Weighted Single Leg Glute Bridge x 5/side (:02 at top of every rep)

CONDITIONING:
4 rounds for time:
5/arm Single Arm DB Thruster (50/35)
10 Burpee Box Jump Over
Run 400m

Time cap: 20 minutes

DurAble

Prep
10 min of play
MovNat Board Games
Walk, Heel to Toe, Lunge, Reverse Lunge,
High Step Lunge, Cat Crawl, 
Side Shuffle, Accuracy Jumps, etc.

Work
4 - 5 sets
5 Box Jumps * Perfect quiet landing
5 Sandbag Cleans
10 Ring Rows @31x3

Hustle
15 min EMOM
1st 5/side Box cross over step up
2nd 2/side TGU
3rd 15 - 25 RKB

Justin McClintock