Workout of the Day: Thursday, 5.30.19

DanRackHappy.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 PVC Front Rack Rock
10 PVC BTN Front Squat
10 PVC BTN Rack Lunge
10 PVC BTN Cossack Squat
5 Inchworm
then
Row 300m

STRENGTH/SKILL:
Clean
Find a heavy single

CONDITIONING:
16 Minute Running Clock--
21-15-9
Power Clean and Jerk (135/95)
Burpee Over Barbell

In remaining time, AMRAP Row for cals

Score: Time to complete couplet, total cals

BOOT CAMP

PREP:
2 Sets:
10 Pause Jump Squat
5 Burpees
10 Plank Shoulder Taps
5 Inchworms
:20 Mountain Climbers

WORK:
3 Sets:
Box Jump x 5
DB Bear Crawl x 20'
Med Ball Sit up x 15

HUSTLE:
Every 2 Minutes x 20 Minutes
Station 1:
1:30 Fan Bike
AMRAP Burpee
Station 2:
13 Box Jump
AMRAP Bear Crawl 30' Course

Justin McClintock