Workout of the Day: Tuesday, 7.17.18

DaniCOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Spiderman Step + Rotation
30' Inchworm
30' Duckwalk
30' Bear Crawl
then
2 sets:
:30 4-way Deadbug
:30 Plank

STRENGTH/SKILL:
3 sets:
A1. Wall Ball Accuracy
-using wall ball you would use for conditioning, find max distance away from wall you can hit target x 3 reps (includes full squat)

A2. Ball Slam x 10
--go heavy

A3.
Med ball Sit up x 10 OR Med ball to Toes (V-up) x 10

CONDITIONING:
10min AMRAP:
30 Wall Ball (11'/10', 20/14lb)
30 Med Ball Sit ups (20/14)

FINISHER: 3 sets x :30 on/:30 rest
:30 Handstand Hold
:30 Pike Lift Hold
:30 Hollow Hold

DURABLE

PREP:
Scorpion stretch x 1min/side
2 sets:
10 Yoga Push up
5 BW Renegade Row
10 4-way Deadbug
10 Side Plank Reach Under
5 Pillar to Plank
:20 Flutter Kicks

WORK:
A1. KB 4-way Deadbug x 10
A2. Renegade Row x 3/side
A3. L-Hang x :15
A4. SA DB Bench @25X1 x 3/side

HUSTLE:
16min EMOM
First minute:
5/side Renegade Row

Second minute:
:30 AMRAP Burpees

Third minute:
15 DB Floor Press

Fourth minute:
:30 Tough Plank

Justin McClintock