Workout of the Day: Friday, 5.18.18

AmberDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Bottom Squat Hold x 90s
30' each:
Spiderman Step
Duck Walk
Bear Crawl
Reverse Bear Crawl
Crab Walk
Inchworm

STRENGTH:
4 sets:
A1. Box Squat x 3
-deload and pause on box for :02 every rep
-up FAST-- explode off the box, tall chest, feet screwed into the ground.
-box should hold you at or just below parallel

A2. Weighted Box Jump x 3

CONDITIONING:
12min AMRAP:
7 C2B Pull up
14 Box Jump (24"/20")
21 Wall Ball (11'/10', 20lb/14lb)

DurAble

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
6/side SA OH Lunge
(6 on right arm 6 on left arm)
10 Dual KB Sumo Deadlift

Hustle
16 min EMOM
1st :30 Sandbag Walk
2nd :30 Air Squats
3rd :30 Farmers Walk
4th :30 Tuck ups

Justin McClintock