Workout of the Day: Saturday, 8.4.18

DrewSwag.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
:30 on/:10 off
:30 Walking Lunge
:30 Plank
:30 Air Squats
:30 Bottom Squat Hold
:30 Burpees
:30 Hollow
:30 High Knees
:30 Handstand

CONDITIONING:
"225"
2 Rounds:
25 Wall Balls (11'/10', 20lb/14lb)
25 Deadlifts (225/135)
25 Box Jumps
25 Pull ups
25 Back Squats (135/95)

During this workout, partner 1 runs 1 mile while partner 2 completes the above workout.
Upon returning, partner 1 takes over and partner 2 runs 1 mile. When partner 2 gets back, they may assist in completing any remaining reps, 1 partner working at a time.
Workout is over when both partners have run 1 mile each and all reps are completed, whichever comes last.

DAWN PATROL:

MOVEMENT PREP:
5min mobility as needed
2 sets:
30' HKL+T
30' Bear Crawl
30' Duck Walk
30' Elephant Walk
30' Inchworm
30' Crouching Tiger
30' High Knees

CONDITIONING:
For time:
40 Box Jumps (30"/24")
20 Sandbag Cleans (150/100)
Time cap: 12min

At 20:00--
5 Rounds for time:
200/140m Row
10 Ring Dip
20/14 cal Assault Bike
20 Hand Release Push up
Time cap: 48:00 on clock
 

Justin McClintock