Workout of the Day: Tuesday, 5.15.18

FleerBoxPush.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:

2 sets:
30' Bottoms-up KB OH Walk/hand
5 Bottoms-up KB Press/hand
10 Bottoms-up Serratus Punch/arm
5 Inchworm
10 Scap Push up
5 Handstand Kick-up :03 Hold
10 Yoga Push up

STRENGTH:
6 sets, including warm ups:
Strict Press x 3

CONDITIONING:
5 Rounds for time:
6 Unbroken Push Press (135/95)
12 Unbroken T2B
36 Double-Under

Time cap: 16min

For push press, any rest must be with the bar overhead. If you rest in front rack or put the bar down, you must start that set from the beginning.

For T2B, both hands must stay on the bar, feet not touching the floor, but you may rest in a hang.

OPTIONAL FINISHER:
3 sets (9 min)
Star Plank R x :20
R :10
Star Plank L x :20
R :10
Hollow :20
R :10
Plank 60s
Rest :30

DurAble

10 min of play
MovNat Board Games
Walk, Heel to Toe, Lunge, Reverse Lunge,
High Step Lunge, Cat Crawl,
Side Shuffle, Accuracy Jumps, etc.

Work
4 - 5 sets
3 Max height Box Jumps
10 Double KB Clean + Press
ME Ring to Chest Hold + 5 Ring Rows

Hustle
5 min AMRAP
8/side SA Ring Row
10 Lunges
10 Burpees
Rest 3 min
5 min AMRAP
20 Jumping Jacks
10 Push ups
10 RKB

Justin McClintock