Workout of the Day: Friday, 6.1.18

GroupT2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
5/side TGU Sit-up
10/side Single Arm KB Swing
10/side Bent Over Single Arm KB Row
10 Goblet Squat
10 Cossack Squat
10 Deadbug
10 Tuck up

STRENGTH:
4 sets:
A1. Sandbag Clean x 3
--find a heavy triple
A2. Rope Climb x 2
--use this to practice legless, negatives, and rope climb technique

CONDITIONING:
16min EMOM:
station 1- Legless Rope Climb (Sit Start/Standing Start)
station 2- 5 Sandbag Over Shoulder
station 3- 5/side DB Dynamic Step-up
station 4- 60' Sandbag Walk

DurAble

10 Spiderman steps
10 Hollow rocks
10 Arch ups
10 roll to straddle
x 2

Work
5 sets
10 sandbag squats
3/side TGU

Hustle
5 min AMRAP
5 KB/DB Deadlift
60ft Farmers walk
10 Push ups
:20 Plank
Rest 3 min
5 rounds on Bike
:45 on/ 1 min off

 

Justin McClintock