Workout of the Day: Thursday, 9.13.18

DurableWarmup.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Inchworm
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Reverse Bear Crawl
10 Tuck up
10 Russian Twist
10 Scap Pull up
10 Hollow/Arch Swing

STRENGTH/SKILL:
A1. Pull-up Work-- Pick 1:
0 Pull ups-- 3-5 slow negatives
1-2 Pull ups-- collect 3-5 strict C2B
3+ -- 2 kip swings + 2 C2B

A2. Rowing Sprint Start Practice:
10 total strokes
(½, ½, ¾, Full x 7)

A3. Strict V-up x 5-10

CONDITIONING:
"ThROWdown"
20min AMRAP:
50 Wall Ball (11'/10', 20/14lb)
500m Row
40 C2B
400m Row
30 T2B
300m Row
20 Box Jump (24"/20")
200m Row
10 Burpee Box Jump Over (24"/20")
100m Row

DURABLE

PREP:
2 Sets:
:30 Bottom Squat Hold
10 Banded Good Morning
20 Banded X-Walk
10 Cossack Squat
10 Reverse Lunge + Step
10 Air Squat
5 Burpee

WORK:
4 Sets:
Goblet Squat x 10
Single Arm KB Deadlift x 5/side
DB Burpee x 10

HUSTLE:

20min EMOM:
1- 15 Dual KB Deadlift
2- :45 Farmer's Carry
3- 10-20 Air Squat
4- 10 Burpee

Justin McClintock