Workout of the Day: Monday, 9.10.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 High Knee Lunge + Twist
10 Pause Jump Squat
10 Cossack Squat
10 Spiderman Step + OH Reach
10 Yoga Push up
5 Athletic Burpees

STRENGTH/SKILL:
Back Squat
Wave load 9,7,5 x 3 Waves
Aim to start at least as heavy as last week's 10s

Example:
9 x 66%
7 x 71%
5 x 76%
9 x 69%
7 x 74%
5 x 79%
9 x 72%
7 x 77%
5 x 82%

CONDITIONING:
21-15-9
Row Cals
Thruster (95/65)
time cap: 9 minutes

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Scap Push up
:15 Star Plank
10 Scap Pull ups
5 Burpees
10 Hanging Knee Tucks

WORK:
4 Sets:
Box Jump x 5
Single Arm DB Thruster x 5/side
Burpee Pull-up x 5

HUSTLE:
E2MOM x 14 minutes
5/side No Push-up Renegade Row
5 DB Burpees
5 DB Squat
5 DB Thruster

Justin McClintock