Workout of the Day: Thursday, 6.28.18

LaneFrontRackKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
20 Banded Good Morning
10/direction X-Band Walk
:30 Jump Rope
10 High Knee Lunge + Twist
10 Cossack Squat
5 Inchworms
:30 Jumprope

STRENGTH/SKILL:
5 sets:
A. 5 Romanian Deadlift to below knee @31X1

After every set of RDLs, collect 30-60 seconds of
Double Under Work, such as:
--8 singles, 1 double x 3-5
--4 singles, 2 doubles x 3-5
--10 unbroken D/U x 2-3

CONDITIONING:
20min AMRAP:
10 Deadlift 225/155
15 Plate Facing Burpee to Plate
400m Run w/plate (45/25)

DurAble

20 Seal Jacks
10 Squat to stand
10 Scap push ups
5 Jump Squats
5 Tuck jumps
x 2

Work
12 min EMOM
1st New 3 - 5 box jumps
w/ step down
Seasoned 5 - 8 rebounding
box jumps
2nd DB Strict Press 10 rep
3rd DB Clean 8 - 10 reps

Hustle
12 min EMOM
1st 10 DB renegade rows
2nd :30 Bike
3rd Farmers walk for distance
4th OH walk for distance

Justin McClintock