Workout of the Day: Friday, 7.20.18

KatDaniBike.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 PVC Pass-Thru
10 PVC Around the World
10 PVC Back Squat
10 PVC Overhead Squat
10 PVC Snatch Balance
5 Inchworm
10 Crab Extension :03 Hold

STRENGTH/SKILL:
Snatch/Clean Primer and warm-up

CONDITIONING:
30min AMRAP
20 Overhead Squat (115/75)
Row 1500m
20 Snatch (115/75)
Row 1000m
20 Clean (115/75)
Row 500m

DURABLE

PREP:
2-3 sets:
:20 Jumping Jacks
10 Yoga Push up
10 Star Plank Extension
:20 Bear Crawl
10 Scap Push up
10 Tuck up

WORK:
3-4 sets:
A1. Dual DB Bent Over Row
A2. Lateral Ball Slam

3-4 sets:
B1. Dual DB Upright Row
B2. Russian Twist

HUSTLE:
5min AMRAP:
50' DB Bear Crawl
10 DB Burpee
10 DB Curl and Press

Rest 3min

5min AMRAP:
50' Single DB Push Bear Crawl
10 Burpee Over DB
5/arm SA Hammer Curl

Rest 3min

5min AMRAP:
50' Bear Crawl
10 Burpee

Justin McClintock