Workout of the Day: Thursday, 5.16.19

DaniRackRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 SL RDL
10 Reverse Lunge
10 Yoga Push up
10 Tuck up
:15/side Side Plank
2 Wall Walk

STRENGTH/SKILL:
3-4 Sets:
A1. KB Swing x 5-8
A2. HSPU-- Pick 1:
a. L-Sit DB Press x 8
b. Strict HSPU x 3-5
c. Kipping HSPU x 3-5
A3. V-up x 12

CONDITIONING:
4 Rounds for time:
24 AbMat Sit ups
18 KB Swing (24/16kg)
12 HSPU
time cap: 13 Minutes

BOOT CAMP

PREP:
2 Sets:
10 Pause Squat
5 Burpee
10 Single Arm KB Swing
3/arm TGU Sit up
10 Deadbug

WORK:
2-3 Sets:
Heavy Goblet Squat x 8
Hollow Hold x :20
Turkish Get-up x 2/side

HUSTLE:
Every 3 Minutes x 30 Minutes
Station 1:
3:00 Fan Bike for Max Cals

Station 2:
10 Goblet Squat Chest Press
10 TGU Sit-ups (5/side)
10/Side Mountain Climbers
10 Hollow Rocks

Justin McClintock