Workout of the Day: Monday, 4.9.18

GroupPullUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' High Knee Lunge + Twist
30' High Knee Lateral Lunge
30' Jog
30' Reverse Jog
30' Carioca

STRENGTH:
Back Squat
7-5-3 x 3 waves
Each successive wave should be heavier than the last.
Suggested Load/RPE:
7 x 60%
5 x 63%
3 x 66%
7 x 63%
5 x 66%
3 x 69%
7 x 66%
5 x 69%
3 x 72%
--Rest 1-3min between sets

CONDITIONING:
75 Wall Balls (20/14#, 11'/10')
500m Row
time cap: 8 minutes

-modify wall ball volume to avoid being capped
-If you are still doing wall balls at the 5:00 mark...move on.

DurAble

PREP
2 rounds
10 Samson Lunge
10 Side to Side Hurdle Jumps
:30 Bear Crawl
10 Back and forward Hurdle Jumps
:30 Reverse Bear Crawl
10 Single leg side to side Hurdle Jumps

WORK
5 sets
Goblet squats 10 rep
Seated rope over rig pulldowns 3 rep
Goblet cossack 5/side

HUSTLE
20 min EMOM
DB Goblet Lunge 10 (5/side)
Sit ups 20 reps
Bar Hang :20 - :45
Push ups 10 reps
Rest

Justin McClintock