181203

Jesse Workout of the Day

**Reminder Today is the first day of the two new morning times: 5am & 6am!

Pre-Wod
Dynamic Group Warm-Up


8 Min EMOM, alt:
Double KB Sumo Deadlift
Cal Row, or Bike


Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Wednesday, December 3rd, 2018:
Backsquat:
5 x 5 @ 70% 1RM

“Nate”
20 Min AMRAP:
2 Muscle-ups*
4 HSPU, or Z-Press
8 KB Swing 70/53-lb

*Progressions:
• 1-for-1 Strict Banded Muscle-Up
• 2-for-1 Strict Pull-Ups + Dips
• 3-for-1 Kipping Pull-Ups + Kips

Sweat Sessions Workout for Wednesday, December 3rd, 2018:
5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Cal Bike, or Row
• DB Push Press
• Strict Pull-Up, or Ring Row
• Plank
• Rest