Workout of the Day: Saturday, 6.2.18

RhiKitOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
:30 on/:30 off
Jumping Jacks
Burpees
Squat Jumps
Mountain Climbers
Sit ups

STRENGTH:
3 sets:
A1. Forward Roll x 3
A2. Wall Facing Shoulder Taps x 3/side
A3. Ring Dip @33X3 x 5 (no more than 2 sets)
A4. Single Leg V-up x 5/side

CONDITIONING:
5 Rounds of 30 sec work/30 sec transition (25 minutes)
station 1- Unbroken T2B
station 2- Assault Bike for max cals
station 3- Unbroken Chin Over Bar Hold
station 4- HSPU for max reps
station 5- Unbroken Double Unders

You will be assigned a starting station and proceed in the above order.

DAWN PATROL:

MOVEMENT PREP:
5-10min mobility as needed
1min pigeon pose/side

2 sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' High Knee Lunge + Twist
30' Cossack Squat
30' High Skips
30' Carioca
then
400m as a group

CONDITIONING:
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
Time cap: 9 minutes

at 15:00--

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 64 minutes on clock (49 min for event)
--run will be (3) 1 mile loops

Justin McClintock