Workout of the Day: Tuesday, 6.4.19

FolkeVestRun.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 KB Halo
10 Single Arm KB Swing
10 KB Plank Pull-under
10 Scap Pull up
10 Glute Bridge
then:
400m jog

STRENGTH/SKILL:
3-4 Sets:
A1. Russian + American KB Swing (5+5)
A2. Weighted Pull-up x 3
A3. Single Leg Glute Bridge x 8/side

CONDITIONING:
"Helen"
3 rounds for time:
400 meter Run
21 KB swing (24/16kg)
12 Pull-ups
time cap: 16 minutes

Inspiration: James Fitzgerald goes sub 7:00

BOOT CAMP

PREP:
2 Sets:
5 Inchworm
10 Yoga Push up
10 Deadbug
10 High Knee Lunge + Twist
10 Scap Pull-up

WORK:
3 Sets:
Devil's Press x 3-5
DB Front Rack Walking Lunge x 5/side
Dual DB Bent Over Row x 6-10

HUSTLE:
20 Minute EMOM:
7-10/side No Push-up Renegade Row
7-10 Burpee
5 Devil's Press
10/side Walking Lunge

Justin McClintock