Workout of the Day: Thursday, 7.26.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
20 Jumping Jacks
10 High Knee Lunge + Twist
10 Pause Jump Squat
10 Cossack Squat
10 Yoga Push up
5 Athletic Burpees

STRENGTH/SKILL:
3 sets:
A1. Shin Hop to Box Jump x 3
A2. Back to Wall "Pull Drill" x 10-15/side
A3. DB Thruster x 5

CONDITIONING:
"Kelly"
5 Rounds for time:
Run 400 meters
30 box jump (24"/20")
30 Wall ball (20/14lb, 10'/9')

time cap: 24 minutes

DURABLE

PREP:
2 rounds:
10 Air Squat
10 Squat Thrust
10 Cossack Squat
10 Med Ball Clean
10 Ball Slam
10 Med Ball Lunge
:30 Plank on Med Ball

WORK:
3-5 Sets:
A1. Sandbag Squat x 6-10
A2. Dual DB Swing + Devil's Press (3 +1) x 2
A3. Front Rack Dual DB/KB Lunge x 10

HUSTLE:
15min EMOM
min 1-- 5 Devil's Press +  10 DB Thruster
min 2-- :15-:30 Wall Sit
min 3-- :30 Walking Lunges



 

Justin McClintock