Thursday – 8/15/2019

The Workout for Thursday is:

WARM-UP
(Primer)
3 Rounds
-1 Minute Machine
-10 Cossack Squats
-5 Inchworms

(Mobility)
5 Air Squats
5 Squatting Shin Box Rotations /side
5 Seated Shin box Rotations /side
5 Air Squats

(Specific)
2 Rounds
-10 Lunge Jumps
-10 Hollow Rocks
-10 Arch Rocks

STRENGTH
5 Rounds
-Back Racked Barbell Step-Ups x 5 reps /side
-Tall Box Jump x 3
-50′ to 100′ Odd Object Carry*

*For the Step-Ups, only use a box height of 20″. Perform all 5 reps on one leg before switching. No need to take your foot off the box.
*Odd Object Carry: DBall Bearhug, Heavy Yoke, Single Arm DB OH Carry, Sled Drag, Sled Push, Farmer Carry.

SWEAT WORKOUT
EMOM x 10
-12 Russian KB Swings (70/55)
-3 Burpees*
*Each round add 1 additional burpee. Keep climbing until you cannot complete the target amount. Start back over at 3 if you need to or stick with the highest number you think you can maintain.

EXTRA CREDIT
[Recovery]
Spend 15-20 minutes on a machine of your choice.
At no point should you feel taxed. You should be able to hold a conversation the entire time. Grab some headphones and listen to some peaceful music, book, or podcast. Enjoy.