Workout of the Day: Wednesday, 5.30.18

KatieKatUpShotRpe.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' Inchworm
30' Spiderman Step
10 False Grip Ring Row
10 Scap Push up
5 Kick to Handstand :03 Hold

STRENGTH:
4 sets:
A1. DB Bench Press x 8
A2. Strict HSPU x 8
A3. Strict Ring Muscle-up x 2-3

CONDITIONING:
10min AMRAP:
60' DB Bear Crawl (50/35)
30 Wall Ball (11'/10', 20lb/14lb)
60' Walking DB Lunge

DurAble

10 Reverse Lunges
10 Side/Side Hurdle Jumps
10 Cat Camel
10 Fwd/Bwd Hurdle Jumps
:30 Bear Crawl
10 SL side/side Hurdle Jumps
x 2

Work
4 - 5 sets
5 Jump Overs (box, plates, etc)
10 - 15 KB Curl to press
10 KB Roll ups
30 Russian Twists

Hustle
16 min EMOM
1st :30 AB
2nd 5/7 Burpees
3rd :45 Farmers Hold
4th :20 - :45 Ring to Chest Hold

Justin McClintock