Workout of the Day: Friday, 5.4.18

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Spiderman Step + OH Reach
10 forward/backward Duck Walk
Squat w/Thoracic Extension x 5/side
10 Yoga Push up
10 Seated Pike Lift
5 Inchworm
5/side Curtsy Squat

STRENGTH:
3-4 sets:
A1. Belt Squats x 8
A2. Shin Hops x 5

CONDITIONING:
1 min work/:30 rest x 5 rounds (21:00)
station 1- Wall Ball
station 2- Toes to Bar
station 3- Fan Bike for Cals

Score is total reps across all stations for all rounds

DurAble

Prep
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
8 Dual BU KB press
10 Dual KB RDL

Hustle
20 min EMOM
1st :30 Bike Sprint
2nd 3 Broad jumps for distance
3rd :30 Rope pulldowns
4th 12 plate overhead Lunges