Workout of the Day: Friday, 5.17.19

LuisPullupRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax Ball Hips/Glutes x 2-3min

2 Sets:
30' Spiderman Step
30' Lateral Lunge
30' Bear Crawl
30' High Skips
30' Duck Walk
30' Broad Jump

STRENGTH/SKILL:
Back Squat x 20
-Aim to add 5-10lbs to last week's effort.
-This is our second to last 20RM test
Approx. 15 min to establish today's 20 reps.

3:00 time cap on each squat effort.

CONDITIONING:
Every 2 Minutes x 5 Rounds:
9 Deadlift (135/95)
6 Front Squat
3 Thruster

Score is fastest, slowest rounds.

BOOT CAMP

PREP:
2 Sets:
10 Pillar to Plank
10 Yoga Push up
10 Seated Hip Rotation
10 Reverse Lunge w/High Step
2 Wall Walk

WORK:
3-4 Sets:
Plate Curl x 15
Plate Hop x 20
Dual DB Bent Over Row x 10

HUSTLE:

16min EMOM:
10 DB Curl and Press
:30 Banded Tricep Pulldown
2-3 Wall Walk
:30 Plate Hop

Justin McClintock