Workout of the Day: Friday, 7.5.19

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Warm-up

2-3 Sets:
5/side Dynamic Step up
30' Burpee Broad Jump
:30 Bicycle Crunch
5 Shin Hop Box Jump
30' High Knees

Strength/Skill

A1: Dumbbell Thruster (3-5 Sets x 5)
Go heavy

A2: Box Jump Over (3-5 Sets x 4/side)
Work on cycle speed here. Consider experimenting with lateral jumps, or spinning and landing mid-air. Know where your feet are, and be ready to bound again as you land in a strong, athletic, position.

Metcon

Metcon (AMRAP - Rounds and Reps)
22 Minute AMRAP:
1000m Row
30 Box Jump Over (24"/20")
30 DB Thrusters (50/35)

Justin McClintock