Workout of the Day: Friday, 7.13.18

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 WORKOUT OF THE DAY:

MOVEMENT PREP:
20 Banded Good Morning
20 Banded X-Walk

2 sets:
10/side Single Arm KB Swing
10/side Single Arm KB Press
60'/side Single Arm OH Walk
30' Inchworm
30' Walking Alt. Toe Touches
3 Kick to Handstand (:03 Hold)

STRENGTH/SKILL:
3-4 sets:
A1. HSPU Work- Pick 1:
a. 0 HSPU= L-sit DB Press x 5
b. 1-4 Strict HSPU= Tough Box HSPU x 5
c. 5+ Strict HSPU= Deficit HSPU x 5

A2. Russian KB Swing x 10

CONDITIONING:
20min AMRAP:
400m Run
30 KB Swing
10 Strict HSPU

Modify HSPU so you can do first round in no more than (2) sets.
Box HSPU should begin and finish w/vertical torso, straight line from wrist to hip, chin tucked.
L-sit Press should be no more than 2 sets.

DurAble 

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

Work
4-5 sets
DB Complex
1 Hang Clean
4 Reverse Lunges
5 Strict Press
x 2 - 3

Hanging Complex
3 Kips
3 Knee Tucks
3 Kips + Knees Tucks or T2B

Hustle
16 min EMOM

1st :30 Burpees
2nd  New :30 Kip Practice
         Seasoned :45 T2B
3rd New :45 Walking Lunge
      Seasoned Plate OH Lunge
4th :45 Plank

Justin McClintock