Workout of the Day: Saturday, 7.28.18

DualDoubleJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
2 sets:
10 Pillar-Plank
10 Yoga Push up
10 Crab Extension
:20 Reverse Plank
5 Burpees

STRENGTH/SKILL:
3 sets:
A1. Ring Dip x 3-5
A2. Push Press x 5-7
A3. Push up x 7-10

CONDITIONING:
Teams of 3-4:
For time:
75 Ring Dips
100 Push Press (95/65)
150 Fan Bike Cals
time cap: 28 minutes

-Break up work anyhow, but must proceed in the above order.
-Only 1 person working at a time
-Numbers are totals per team
-Bar comes from the ground. Obviously.

DAWN PATROL:

MOVEMENT PREP:
5-10min freestyle mobility work
2 sets:
10 PVC Backsquat
10 PVC Good Morning
10 PVC Thruster
10 Scap Pull up
10 Scap Push up
10 Spiderman Step
10 Lateral Lunge
then:
50 Jumping Jacks
50 Mountain Climbers

STRENGTH/SKILL:
5 sets:
A1. RDL x 5
A2. DB Thruster x 5

CONDITIONING:
"Saman"
8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run
time cap: maybe

Justin McClintock