Workout of the Day: Friday, 4.6.18

TaylorVUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' Spiderman Step + Rotation
30' Lateral Lunge
30' Bear Crawl
30' Duck Walk
30' High Skips
30' Carioca

STRENGTH:
A1. Back Squat
7,7,5,5,3,3,3

--Focus for these sets is on speed out of the bottom.
--Aim to end around 75%ish for your final set
--Add weight every set until the bar starts slowing down. Drop back to previous weight and stay there for remaining sets.

CONDITIONING:
5 Rounds:
Every 3 minutes--
1min AMRAP:
7/5 cal Assault Bike
AMRAP DB Burpees (50/35)
Rest 2 minutes

DurAble

PREP
10 KB Pull under
3 Wall Walk :05 hold at top
10 Spiderman Step
:30 Assault Bike
X 2 split class have half start on bike

WORK
A 4 sets
Partner Side Med Ball Throws 5/side
D-Ball/MB Slams 10 reps

B 5 sets
Strict anyhow Pull ups 5 - 8 reps
Dips 10 reps
Bulg. Split Squats 5/sides

HUSTLE
10min AMRAP:
Jump Rope x 50
KB Farmers Carry x 120 ft
Double KB Swing x 10

Justin McClintock