Workout of the Day: Friday, 9.21.18

KMartRack.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' High Knees
5/side Single Arm KB Swing
5/side KB Clean and Press
30'/side Bottoms-up KB Carry
30'/side KB Front Rack Lunge

STRENGTH/SKILL:
E2MOM x 6 Sets
Strict Press x 6
First working set starts betwen 65%-70%
Build across 6 sets

CONDITIONING:
Every 4 minutes x 6 Rounds:
10/7 Cals Assault Bike
30' Box Push

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Cossack Squat
10 Ring Assist Pistol
10 Tuck up
10 Russian Twist
:20 High Knees

WORK:
4 sets:
6-10 Med ball Thruster
10 Lateral Ball Slam
10 Burpee to touch

HUSTLE:
20min EMOM:
station 1- 10 Plate OH Lunge
station 2- 5-10 Burpee to Plate
station 3- 5-10 Plate Ground to OH
station 4- :45 Walk w/Bear Hug Plate

Justin McClintock