Workout of the Day: Friday, 5.11.18

TanyaOHRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
:30 Jump Rope
10 High Knee Lunge + Twist
10 Cossack Squat
:30 Jump Rope
10 Pause Jump Squat
10 Duck Walk

STRENGTH:
Back Squat x 20
--20min to find 20RM

Do NOT warm up with sets of 20. You get 1, maybe 2, shots at a 20RM here. See how you feel, aim for excellent form in knees, hips, and torso.
This will be at or under 65% for many people, though some will be able to do this at 80%+.
Use spotters.

CONDITIONING:
4 rounds (13 min)
60 second running clock:
60' Walking Suitcase DB Lunge (50/35)
AMRAP Fan Bike Cals
Rest 3 min

DurAble

Prep
10 Spiderman steps
10 Hollow rocks
10 Arch ups
10 roll to straddle
:30 Assault Bike
X 2 split class have half start on bike

Work
5 sets
Mat hops
8/side SA- BU-KB press w/ :03 Hold at top
10 Dual KB Sumo Deadlift

Hustle
4 rounds
1 min DB Alt Snatches
:30 Rest
1 min Burpees
:30 Rest
1 min Single Unders
:30 Rest

Justin McClintock