Workout of the Day: Thursday, 6.21.18

DaniMolnarDeadTalk.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Rounds:
30' Spiderman Step + Rotation
30' Inchworm
30' Lateral Lunge
30' High Knee Lunge + Twist
10 Jumping Lunge
20 Jumping Jacks

CONDITIONING:
20 Back Squats (225/155)
Row 4000m
20 Back Squats
time cap: 30min

Bar may come from a rack.

Finisher:
Banded Hamstring Stretch x 2min/side
Iron Cross Stretch x 1min/side
Pigeon Pose x 1min/side

DurAble

Prep
10 Squat to stand
10 Side plank hip lifts
10 Jump Squats
10 Scap Push ups
x 2

Work
4 sets
Sanbag Bottom of Squat
to stand 3/side
Sandbag Plyo Push ups 5/side
:10 on/:10 off Hard Plank x 3

Hustle
5 min AMRAP
15 Hanging Knee Tucks
10 Box step ups w/ Drive
(make these tough)
Rest 2 min
5 min AMRAP
30 plate step ups
5 Plate Devil Press
10 OH plate Lunges

Justin McClintock