Workout of the Day: Friday, 8.17.18

GroupErgJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 PVC Muscle Clean
10 PVC Front Squat
10 PVC High Hang Clean
10 PVC Thruster
10 Duck Walk
10 Jumping Lunge
10 Scap Pull up
then:
Barbell/Band Front rack stretch x 1min/side

STRENGTH/SKILL:
Barbell Push Press
Find a heavy set of 5 for today

CONDITIONING:
20min AMRAP:
800m Run
6 DB Push Press (50/35)
12 DB Front Rack Walking Lunge

DURABLE

PREP:
2 sets:
10 Thoracic Rotation in Squat
10 Spiderman Step
10 Scap Pushup
5 Burpees
10 Single Leg RDL
10 Sit up
5 PIllar-Plank

WORK:
3-4 sets:
A1. Tuck up x 10
A2.Bent Over Dual DB Row x 10
A3. Hanging Knee Tuck x 10-15
A4. Single Leg RDL x 5/side

HUSTLE:
E2MOM x 14 minutes
station 1:
10 Lateral Ball Slam
20 Russian Twist

station 2:
10 No Push up Renegade Row
10 DB RDL

Justin McClintock