Workout of the Day: Friday, 9.28.18

DameonDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Bottoms-up KB Walk
5/side BU KB Press
30' Front Rack Lunge
10/side KB Press
30' Inchworm
30' Bear Crawl

STRENGTH/SKILL:
3-4 Sets:
A1. Z-Press x 6
A2. Double Under/Triple Under work-- Pick 1:
a. 7 singles, 1 double x 4
b. 4.4.4.4 Double Unders (R10 each)
c. 15 Double unders for time

CONDITIONING:
21min AMRAP
30 DB Deadlift (50/35)
50 Double Unders
20 DB Squat Clean (50/35)
50 Double Unders
10 DB Clusters (50/35)
50 Double Unders

DURABLE

PREP:
2 sets:
10 Jump Squat
10 High Knee Cossack
10 Yoga Push up
10 Deadbug
:15 Star Plank
5 Burpee

WORK:
4 Sets:
6 Box Jump
12 Hammer Curl
12 Lateral Dynamic Step up
12 Rear Delt Fly

HUSTLE:
16 min 1 min on/1 min off AMRAP
10 Lateral Box Jump
5-10 Chin up
20 Tuck up
10 Medball Thruster Slam

Justin McClintock