Workout of the Day: Thursday, 7.12.18

TimYellRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
30' Inchworm
30' Seesaw Walk
30' Spiderman Step + Rotation
30' Lateral Lunge
30' Duck Walk
30' Broad Jump

STRENGTH/SKILL:
A. Back Squat
3 sets x 8
B. Deadlift
3 sets x 5

CONDITIONING:
For time:
50 Deadlift (225/135)
25 Box Jump (24"/20")
50 Backsquat (135/95)
25 Burpee Over Barbell

time cap: 18 minutes

DurAble

Prep
10 Scap Push ups
10 Yoga Push ups
10 Air Squats
10 Sup Band Pull Aparts
10/side Lateral plank walk
x 2

Work
4 - 5 sets
Alt DB Bench 10 reps
Lt + Rt = 1 rep

Stability Ball Stir the pot 10/side

Banded Seated Row
10 rep @21x3

Hustle
:20 Bike for Watts
:40 Rest
x 5
Rest 3 min
1 min Bike for Cal
Rest 2 min
x 3

Justin McClintock