Workout of the Day: Monday, 8.6.18

DaniCPress.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Inchworm
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Crab Walk
30' High Knees
30' Lateral Lunge

STRENGTH/SKILL:
Back Squat x 7,5,3,7,5,3
--2nd wave heavier than the first
--example:
65%, 75%, 85%, 70%, 80%, 90%

CONDITIONING:
16min E2MOM:
station 1- 10' Handstand Walk + 20 Toes to Bar
station 2- 20 Hand Release Push up + 10/7 Cal Assault Bike

--Modify HS Walk to no more than (2) Kick ups. Modifications include (2) Wall Walks or 180˚/direction Box HS Walk.
--Push ups should take less than 1 minute

DURABLE

PREP:
2 Sets:
10 Scap Pull ups
5 Burpee Jumping Pull ups
10 Hanging Shoulder Circles
10 Jumping Squats
10 Cossack Squats
10 Yoga Push ups
10 4-way Dead bugs
:20 Bottom Push up hold

WORK:
3-4 Sets:
A1. 8 DB Push Press
A2. 4 Tough Push up
A3. 8 DB Front Rack Squat
A4. 4 Tough Pull up

HUSTLE:
E2MOM x 4 Rounds (16min)
minute 1:
20 Russian KB Swing
10 Goblet Squat
:30 Bottom Goblet Squat Hold

minute 2:
10 Floor Press
5/side Renegade Row
:30 Plank on DBs

modify volume to allow for at least :15-:30 rest/round.

Justin McClintock