Workout of the Day: Saturday, 8.25.18

TanyaClean.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 High Knee Cossack Squat
10 Reverse Lunge + Step
5 Inchworms
10 Yoga Push up
10 Scap Pull up
then:
"Island Hopping"
Teams of 3. Each team gets 3 plates. Make it across the gym and back first. Touch the floor? Back to the beginning.

STRENGTH/SKILL:
3 Sets:
A1. Legless Rope Climb x 1-2
A2. DB Dynamic Step up x 5/side

CONDITIONING:
20 minute AMRAP:
Teams of 4--
16 Rope Climbs
32 Cal Row EACH
80 DB Walking Lunge (50/35)

Each team will get:
(1) Rope
(2) Rowers
(1) 50lb pair DBs
(1) 35lb pair DBs

DAWN PATROL:

MOVEMENT PREP:
2 sets:
10/arm SA KB Clean
30'/arm SA KB Front Rack Walk
10/arm SA KB Press
10 KB Halo
10 KB Goblet Good Morning
10 Pause Jump Squat
10 Seated Hip Rotations
10 Yoga Push up

STRENGTH/SKILL:
25 minutes to complete:
-Find heavy 30' Unbroken Yoke Carry in no more than (5) Attempts
-Find a heavy 3RM Weighted Pull-up

CONDITIONING:
5 rounds:
400-m run
20/15-cal Assault Bike
30-ft. sled pull (180/135)
time cap: 30 minutes
 

Justin McClintock