Workout of the Day: Saturday, 7.14.18

AldoExhaust.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Air Squat
10 Cossack Squat
5/side Single Leg RDL
10 Yoga Push up
10 Crab Extension
:10/side Single Arm Hang
10 Scap Pull-up

STRENGTH/SKILL:
3 sets:
A1. DB Thruster x 5
A2. DB Front Rack Walking Lunge x 10

CONDITIONING:
Teams of 4, Tunnel-style
5 Rounds for time:
(15/10) Fan Bike Cals
15 Push Press (95/65)
30 Reverse Lunge
30 Wall Ball (11'/10', 20lb/14lb)
time cap: 26 minutes

Each team will have 1 station for each element.
If required, teams may change weight, etc for each other.
Only 1 person may be working at each station, and team must proceed in the listed order.

DAWN PATROL:

MOVEMENT PREP:
5min freestyle mobility work
2 sets:
30' Spideman Step + Twist
30' Lateral Lunge
30' Inchworm
30' Seesaw Walk
30' Bear Crawl
30' Reverse Bear Crawl
then
400m run as a group

CONDITIONING:
"Lumberjack 20"
For Time:
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (32kg/24kg)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24"/20")
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

time cap: nope.

Justin McClintock