Workout of the Day: Thursday, 8.16.17

NickGroupRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets x 30' each:
High Knee Lunge w/Twist
Lateral Lunge
Duck Walk
High Knees
Bear Crawl
Reverse Bear Crawl

STRENGTH/SKILL:
4-5 Sets:
A1. No lock-out back squats x 8
--stop 2" shy of hips full open, 2" above absolute bottom

Rest 90 seconds

A2. Heavy wall ball x 3
Rest 2min

CONDITIONING:
4 Rounds for time:
4 Back Squat (275/185)
8 Box Jump Over (30"/24")
12 Wall Ball (11'/10', 20lb/14lb)
time cap: 17 minutes

DURABLE

PREP:
Monster Band Warm-up
--band around ankles. Lateral, forward, jumps, marches.
2 sets:
10 PVC Back Squat
10 PVC Good Morning
10 PVC RDL
10 Jump Squats
10 Cossack Squats

WORK:
3-5 Sets:
A1. Foot-Banded RDL x 10

A2. DB Thruster x 5

A3. DB Front Rack Lunge x 4/side

HUSTLE:
20min EMOM
1- 15 Dual DB Deadlift
2- 10/side Dual DB Suitcase Walking Lunge
3- 10 Dual DB Thruster
4- Rest
 

Justin McClintock