Workout of the Day: Friday, 8.10.18

TripleRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 PVC Muscle Clean
10 PVC Front Squat
10 PVC High Hang Clean
10 PVC Thruster
10 Duck Walk
10 Jumping Lunge
10 Scap Pull up

then:
Barbell/Band Front rack stretch x 1min/side

STRENGTH/SKILL:
Front Squat x 3
--Find a heavy triple for today

CONDITIONING:
75 Front Squats for time (95/65)
-at the top of every minute, including the first minute, perform (3) Burpees over the barbell

time cap: 9 minutes
-bar comes from the ground. obviously.

Finisher:
3 rounds x :20 on/:10 off
Double Unders
Plank on forearms
Single Unders
Hollow Hold

DURABLE

PREP:
2 sets:
Plate Dynamic Step-up x 5/side
Burpee to plate x 5
Lateral Skiier to plate x 10
Deficit Reverse Lunge x 10
Lateral Plate Hops x 20
Forward Plate Hops x 10

WORK:
3 sets:
A1. Half Kneeling SA DB Curl and Press x 6/side
A2. Jump rope x 30-50
A3. Sandbag Clean and Carry 30'

HUSTLE:
E3MOM x 4 Rounds (24min)
Station 1:
Assault Bike x 15/10 cals
Sandbag to Shoulder x 5

Station 2:
Jumprope x :45
DB Clean and Press x 10

 

Justin McClintock