Workout of the Day: Friday, 5.12.2017.
WORKOUT OF THE DAY:
30′ High Knee Lunge + Twist
30′ Burpee Broad Jump
10 Scap Pull up
10 Kip Swings
A1. Pistols x 5/side x 4 sets
A2. Bar M/U x 3-5 x 4 sets
-scale to jumping bar m/u
A3. Negative Lever Lowers @ :10 x 3 x 4 sets
“Death by Thrusters” (95/65)* (135/95)**
1 Thruster the 1st minute,
2 Thrusters the 2nd minute, etc
Until you are unable to complete all
-When you get knocked out of Thrusters, the next minute begins “Death by Burpees”, starting at 1 burpee.
-The workout concludes when the final person gets knocked out of “Death by Thrusters”
Board score: total reps
OPTIONAL FINISHER: if you missed a finisher from this week, complete it here.
Cossack Squat x 6/side
Spiderman Step x 10
Glute Bridge x 20
Banded Good Morning x 20
Jump Squats x 10
Inchworm x 5
A. Front Squat- find 3RM
B1. Lunge + Dynamic Step up (R lunge + L Lunge + Step up) x 3/leg
–weight with DBs suitcase style.
B2. Hip/Back extension x 5
B3. Reverse Hyper on GHD x 10