Workout of the Day: Tuesday, 7.10.18

DaniDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wrist warm-up
Banded Front Rack Stretch x 1min/side

2 sets:
30' High Knee Lunge + Twist
30' Bear Crawl
30' Crab Walk
30' Lateral Lunge
30' Duck Walk
30' High Skips

STRENGTH/SKILL:
A. Every 90 seconds x 7 (10:30)
Squat Clean + Thruster (2 + 2)
-focus on the transition from the bottom of the 2nd clean directly into the first thruster
-stay tight and explode out of your squat with maximum force
-all thrusters must finish fully overhead

CONDITIONING:
30 Thrusters for time (135/95)
time cap: 6 minutes

FINISHER:
:30 on/:30 off x 3 Rounds (12min)
Ring Plank
Seated Pike Lifts
Handstand Hold
Russian Twists

DurAble

Prep
20 Alt Seal to Jumping Jack
10 Squat to stand
10 Yoga Push ups
5 Weight-less man makers
x 2

Work
12 min EMOM
1st DB Step up 5/side
2nd DB Strict Press 10 rep
3rd DB Deadlift 10 reps

Hustle
2 min Clock
:45 Bike for Cal
AMRAP Man makers
Rest 2 min
x 6

 

Justin McClintock