Workout of the Day: Thursday, 9.27.18

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roller/Barbell OH Stretch x 90 seconds
2 sets:
5/side Barbell Single Leg RDL
10 Front Rack Back Squat
10 BTN Push Jerk
10 Spiderman step
10 High Knee Cossack Squat
5 Inchworm

STRENGTH/SKILL:
12min E2MOM
Clean and Jerk (2+2)

CONDITIONING:
2 Rounds for time:
20/14 cal Fan Bike
20 Squat Clean (135/95)
50 Sit ups
20 Jerk (135/95)
20 Burpee over Barbell
time cap: 20 minutes

DURABLE

PREP:
2 sets:
10/side Monster band lateral walk
10/each Monster band forward/backward
10 Monster band In/Out jumps
20 Monster band Stagger Jumps
20 Monster band March
10 Med Ball Slam
10 Med Ball Thruster
10 Med Ball Burpee

WORK:
4-5 Sets:
5 Sandbag to Shoulder
5/side SA Suitcase Deadlift
5 Sandbag Press
15 Russian KB Swing

HUSTLE:
:30 on/:30 off x 16 minutes
Sandbag Over Shoulder
Dual KB Deadlift
Sandbag G2OH
Dual KB Farmer's Carry



Justin McClintock