Workout of the Day: Saturday, 5.26.18

LaughAtJustin.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch x 1min/side
2 sets:
5 Inchworm
10 Cat/Seal Stretch
10 Pause Jump Squat
10 Cossack Squat
10 Scap Pull up
10 Hanging Knee Tuck

CONDITIONING:
Teams of 2-3
Double "Justin"
60 Wall Ball (11'/10', 20lb/14lb)
50 Pull-up
40 DB Walking Lunge (50/35)
30 T2B
20 DB Thrusters (50/35)
10 Bar Muscle-up
20 DB Thrusters (50/35)
30 T2B
40 DB Walking Lunge (50/35)
50 Pull-up
60 Wall Ball (11'/10', 20lb/14lb)

Time cap: 40min
Scaling volume encouraged.

Note: Weights have been increased to reflect a noted general rise in both strength of character and integrity. Enjoy.
Compare to 11/1/2017

DAWN PATROL:

MOVEMENT PREP:
Banded Pec Stretch x 1min/side
Iron Cross Stretch x 1min/side
2 sets:
30' Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
30' High Knee Lunge + Twist
30' Duck Walk
30' High Skips
then:
400m Run as a group

STRENGTH:
20min to find:
Bench Press 1RM

CONDITIONING:
"Justin"
30 Wall Ball (11'/10', 20lb/14lb)
25 Pull-up
20 DB Walking Lunge (50/35)
15 T2B
10 DB Thrusters (50/35)
5 Bar Muscle-up
10 DB Thrusters (50/35)
15 T2B
20 DB Walking Lunge (50/35)
25 Pull-up
30 Wall Ball (11'/10', 20lb/14lb)
Time cap: 25min

At 35:00 or 10min after last person finishes, whichever comes first--
Fan Bike for max cals
:30 on/2:00 off x 5
 

Justin McClintock