Workout of the Day: Friday, 5.3.19

DannySaraDubs.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1 min/side
2 Sets:
10 Jump Squats
10 Cossack Squats
10 Seated Hip Rotations
10 Cat Cow
5 Inchworms

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

NOTE: These are getting really tough now. I'd like to set a 3:00 time cap on each squat effort (clock starts at initiation of squat #1) to preserve the stimulous. Ideally this is closer to a 2:00 or less endeavor.

CONDITIONING:
3 Rounds for time:
5 Bar Muscle-up
10 Box Jump (30"/24")
15 Thruster (75/55)
time cap: 12 minutes

Finisher:
Tabata (:20/:10 x 8)
1- Tuck up
2- Flutter Kick

BOOT CAMP

PREP:
2 Sets:
10 Band Pull Aparts
10 Band Pass Thru
5 Inchworm
10 Reverse Lunge
10 Glute Bridge
:15 Flutter Kick

WORK:
3 Sets:
5-10 Supinated Pull-up
10 Unbroken Push up
10 DB Curl and Press

HUSTLE:
20 min EMOM:
5/side DB Side Plank Extension
:30 Band Curl
5/side Renegade Row
:30 Banded Tricep Pulldown

Justin McClintock