Workout of the Day: Tuesday, 6.26.18

DerrelErgJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' Inchworm
30' Lateral Lunge
30' Bear Crawl
30' High Knees
30' Duck Walk

STRENGTH/SKILL:
4 sets:
A1. 7 Box Jump
A2. 7 DB Thrusters

CONDITIONING:
"Karen"
150 Wall Balls for time (10'/9', 20lb/14lb)
time cap: 10min

compare to "Karen Got High" on 1/29/2018.

Finisher:
Barbell Quad Rollout x 2min/side
Jefferson Curl x 3 x 3

DurAble

30 Jumping Jacks
:30 Bear Crawl
10 Spiderman Steps
x 2

Work
4 - 5 sets
Y - T - W - L 10 of each
Use incline bench or stability ball
DB RDL 10 rep @23x1
Pause below knee

Hustle
20 min EMOM
1st :45 Sandbag to chest walk
2nd :20 -:45 Bar Hang
3rd :45 Walking Lunge
4th 10 Stability ball Knee to Chest
5th :20 Bike for max Watts

Justin McClintock