Workout of the Day: Wednesday, 5.2.18

DaniAlleyKB 2.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 60sec/side
2 sets:
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Lateral Lunge
30' High Skips
30' High Knee Lunge + Twist
30' High Knees

STRENGTH:
4 sets:
A1. Romanian Deadlift x 5
A2. Jefferson Curl x 3

CONDITIONING:
16min EMOM:
min 1- Dynamic Step-up x 5/side (20"/16", 50/35 per hand)
min 2- Foot-Elevated Ring Row x 10
min 3- Row for Cals
min 4- Rest

OPTIONAL FINISHER:
:45 Pancake Stretch
:45 Cat/Camel
:45 Iron Cross Stretch

DurAble

Prep
Quadruped Warm-up
5/side HK-BU-SP
15 Banded Good Morning
5 Broad Jumps
x 3

Work
4 - 5 sets
10 Hurdle Jump Fwd/Bwd
10 Hurdle Jump side/side
10 Renegade rows
10 RKB or try Double bell RKB

Hustle
3 min AMRAP
30 Flutter Kicks
10 Hanging Knee Tucks
Rest 2 min
3 min AMRAP
10 Box Step ups
30 Mountain Climbers
Rest 2 min
3 min AMRAP
20 Hollow Rocks
20 Air Squats

Justin McClintock