Workout of the Day: Wednesday, 8.15.18

DualHSWalk.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Spiderman Step + OH Reach
30' Lateral Lunge
30' Inchworm
30' Duck Walk
10 Scap Pull up
10 False Grip Ring Row
10 Pause Jump Squat

STRENGTH/SKILL:
4 sets:
A1. Ring MU work-- pick 1:
0 MU--5 C2B Pull ups + 5 Dips
1 MU--1-2 Strict MUs
2+MU--Ring Pull up + Ring MU (3+1)

A2. Bent Over Barbell Row x 8

A3. DB Burpee x 5

CONDITIONING:
9min AMRAP:
3 Ring Muscle-up
9 DB Hang Clean (50/35)
12 Burpee Over DB

Finisher:
:30 on/:30 off x 8min
Hammer Curls
Banded Tricep Pulldowns

DURABLE

PREP:
3 sets:
:30 work/:30 rest
Fan Bike
Plank
Air Squats
Burpees

WORK:
3-4 sets:
Sandbag Over Shoulder x 3/side
Wall Walk x 3-5

HUSTLE:
At 0:00
30/21 Cal Fan Bike (max 3 min)
10 Sandbag at Chest Squat

At 7:00
20/14 Cal Fan Bike (max 2 min)
8 Sandbag at Chest Squat

At 12:00, 3 x E3MOM
10/7 Cal Fan Bike (max 1 min)
5 Sandbag at Chest Squat

last round starts at 18:00

Justin McClintock