Workout of the Day: Friday. 7.27.18

CourtKBOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side
2 sets:
10 Thoracic Rotation in Squat
10 Cossack Squat
:20 Jump rope
10 Pause Jump Squat
10 Yoga Push up
:20 Jump rope

STRENGTH/SKILL:
5 total sets:
A1. Front Squat x 5

A2. Double Unders-- pick 1:
-20 Unbroken Double Unders for time x 3 sets
-2 Dubs/2 singles x 5 x 3 sets
-10 Singles/1Dub x 5 x 3 sets

CONDITIONING:
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Your score is total cals, total burpees, total double-unders (3 seperate scores). Try to max out on each movement.

DurAble

PREP:
Theraband Shoulder Warm-up
10 Single Leg Romanian Deadlift
10 Bird Dog
10 Yoga Push up
10 Side Plank Reach Under
10 Scap Pull up + :10 Hollow Hang

WORK:
4 sets:
A1. Banded High-Low Wood Chop x 15/side
A2. Hammer Curl x 10
A3. KB Deadlift x 10
A4. Tough Pull-up x 3

HUSTLE:
16min EMOM:
1- 15/side Russian Twist w/MedBall
2- 10 Pull-up
3- 5/side Lateral Ball Slam
4- :30 Single Arm Farmer's Carry
--alternate arms every round

Justin McClintock