Workout of the Day: Wednesday, 8.22.18

KmartNickSnatch.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Spiderman Step + Rotation
30' Inchworm
30' Crabwalk
30' Bear Crawl
30' High Knees
30' Carioca
30' High Skips

STRENGTH/SKILL:
4-5 Sets:
DB Bench Press x 8
Lateral Box Jump x 3/side

CONDITIONING:
1 min on/1 min off x 7 Rounds (13 min)
9 Hand Release Push-up
15 DB Thruster (50/35)
21 Box Jump Over (24"/20")

DURABLE

PREP:
2 sets:
:20 Jumping Jacks
5 Squat Thrusts
:20 Seal Jacks
5/side Star Plank Extensions
:20 Plank
5/Side Spiderman Steps

WORK:
3-4 Sets:
A1. Jump rope x 30 reps
-play w/singles, doubles, triples, crossover, backwards, etc.
A2. DB Snatch + OH Squat x (3+3)/side
A3. Burpee Lateral Hurdle Jump x 3/side

HUSTLE:
20min EMOM:
1- :30 Jump rope
2- 5-10 Burpee to touch
3- :30 Air Bike for max cals
4- 6-10 DB Power Snatch

Justin McClintock