Workout of the Day: Thursday, 9.6.18

RalphOHLunge.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' Spiderman Step
30' Inchworm
30' High Knee Lunge + Twist
30' Burpee Broad Jump

STRENGTH/SKILL:
3-4 Sets:
A1. Feet-Elevated Ring Row x 10
A2. Explosive Deficit Push-up x 5
A3. L-sit x :15
A4. Pistol x 5/side

CONDITIONING:
15min AMRAP:
500m Row
15 Burpee Over Erg
15 C2B Pull up

DURABLE

PREP:
2 sets:
10 Air Squats
10 Reverse Lunge + Step
10 Spiderman Step
5 Side Plank Reach Through
10 Glute Bridge
10 Pillar to Plank

WORK:
3 sets:
DB Thruster x 5
Burpee to touch x 5
DB Cossack Squat x 8

HUSTLE:
3 Rounds:
6 DB Thruster
6 DB Burpee

At 6:00
4 Rounds:
8 DB Front Squat
8 DB Front Rack Walking Lunge

At 14:00
5 Rounds:
12 Air Squat
12 Walking Lunge

time cap: 24:00

Modify to ensure you finish each section within time given

 

Justin McClintock