Workout of the Day: Friday, 5.31.19

GroupMurphFlex.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' High Knee Lunge + Twist
30' Inchworm
30' Broad Jump
30' Elephant Walk
10 Scap Pull up
5 Burpee
10 Hanging Hollow/Arch

STRENGTH/SKILL:
3-4 Sets:
A1. HSPU- Pick 1:
a. L-Seated DB Press x 6 (go heavy)
b. Box HSPU x 5-8
c. HSPU x 4

A2. T2B Swings x 5 Swings w/increasing amplitude
Swing #5 = T2B

A3. KB Swing x 8

CONDITIONING:
12 Minute AMRAP:
12 HSPU
15 T2B
18 Box Jump (30"/24")
21 KB Swing (24kg/16kg)

Scale movements and volume so even in the 3rd round you don't need to break it up into more than 2 Sets. Big sets, short breaks, almost constant movement.

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:
3 Character Builders
:30 Handstand Hold
3 Devil's Press
:30 L-Sit

Character Builder= Renegade Row + DB Squat Clean Thruster

HUSTLE:
20 minute EMOM:
:15-:30 Parallette L-Sit/Tuck Sit
5/side Renegade Row
:15-:30 Handstand Hold
5 Devil's Press

Justin McClintock