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WORKOUT OF THE DAY

161210

Context: Mental Toughness
Mobility: Shoulder (playlist video here)

Metabolic Conditioning: “Dynamic Duo”
20 minute AMRAP (as many rounds as possible) –

With a partner, split the work up any way you desire, one person working at a time

6 reps 20′ out 20′ back Banded bear crawls (green bands / blue bands)
6 Muscle-ups OR 4 jumping chest-to-bar + 2 ring dips per MU rep
30 Russian kettlebell swing (70lb / 53lb / 35lb)
20 Push jerk (135lb / 85lb / 55lb); partner must hold the kettlebell in one hand for reps to count

Scaling Guide: 3 – 5 rounds, about 4 min per round. Scale Up: 88/70lb kb and 155/95lb bar

Coaching Tips: Be sure to split this one up to each other’s strengths.  When in doubt, always break it up more than you think you need to.  It is easier to do a few extra than planned, then to have some drop off early because they bit off more than they could chew.

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