Workout of the Day: Saturday, 5.12.18

DaniEmWB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 90sec/side
2 sets:
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Lateral Lunge
30' Broad Jump
30' High Knee Lunge + Twist
30' High Knees

STRENGTH:
4 sets:
A1. 12 Double KB Swing
A2. 5/side Renegade Row
A3. 8 Strict HSPU

CONDITIONING:
Teams of 2:
20min AMRAP:
400m Dual KB Front Rack Carry (24/16kg)
40 Box Jumps (30"/24")

--every time KB is put down, 10 Jumping Air Squats each
--Both team members do 400m, 1 set of KB/team
--Split box jumps between you anyway

DAWN PATROL:

MOVEMENT PREP:

5-10min mobility as needed
1min pigeon pose/side
2 sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' High Knee Lunge + Twist
30' Cossack Squat
30' High Skips
30' Carioca
then
400m as a group

STRENGTH:
A. Every 90 seconds x 8:
Snatch x 2

4 sets:
B1. Butterfly Pull-up x 5-10
B2. Handstand Walk x 30'
B3. Hollow Rock x 20

CONDITIONING:
30min AMRAP:
400m Dual KB Front Rack Carry (24/16kg)
40 Box Jumps (30"/24")
400m Run
40 Box Jumps (24"/20")
200m Dual KB Front Rack Carry (24/16kg)
20 Box Jumps (30"/24")
200m Run
20 Box Jumps (24"/20")

Justin McClintock