Workout of the Day: Wednesday, 8.29.18

EmmaJaneSquat.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
30' Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
30' Samson Lunge
30' High Knee Lunge + Twist
30' High Skips
3 Wall Walk
10 Plank Shoulder Tap

STRENGTH/SKILL:
3 sets:
A1. Handstand Walk Practice-- Pick 1
a. 15' Walk
b. 3-5 Kick-up/Walk attempt
c. Wall Facing Shoulder Tap x 8

A2. DB Front Rack Step up x 5/side

CONDITIONING:
4min AMRAP
10' Handstand Walk
10 Toes to Bar

at 8:00
4min AMRAP
20 DB Front Rack Walking Lunge (50/35)
20 Knees to Elbow

at 16:00
4min AMRAP
30 Walking Lunge
30 Sit up

DURABLE

PREP:
2 sets:
Single Arm DB Press x 5/side
Reverse Lunge x 5/side
Single Arm Renegade Row x 5/side
10 Yoga Push up
10 Dead Bug
5 Burpees

WORK:
3-4 Sets:
Box Jump x 5
DB Push Press x 10
Tough plank x :30
DB Burpee x 5

HUSTLE:
Every 4 minutes x 5
Bike 1:30 for max cals
:30 AMRAP Burpees

Justin McClintock