Workout of the Day: Wednesday, 6.12.19

ToriBurpee-2.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' High Knee Lunge + Twist
30' Carioca (R+L)
30' Squat Broad Jump
30' High Knees
30' Lateral Lunge
then
Run 400m

CONDITIONING:
50 Wall balls (10'/9', 20/14lb)
40 Box Jumps (24"/20")
Run 1 Mile
40 Wall Balls
30 Box Jumps
Run 800m
30 Wall Balls
20 Box Jumps
Run 400m
20 Wall Balls
10 Box Jumps
time cap: 28 Minutes

Consider scaling volume so that the first set of Wall Balls can be done in 3 sets or less, and 40 box jumps takes less than 2:30.

FINISHER:
3 Sets:
30/side Flutter Kick, Rest :20
20/side Mountain Climber, Rest :20
10/side Russian Twist, Rest 1:00

BOOT CAMP

PREP:
2 Sets:
:15 Jump rope
10 Jump Squat
:15 High Knees in Place
5 Inchworms
:15 Side Plank (R+L)
10 Yoga Push up

WORK:
3 Sets:
Row
-5 Strokes arms only
-5 Strokes legs only
-5 Full Strokes

Jump rope x 30-50 reps

Weighted Plank x :20

HUSTLE:
:30 on/:30 off
Fan Bike
Jump Rope
Row
Plank

Justin McClintock