181221

Next Week's Schedule

Pre-Wod
Dynamic Group Warm-Up


3 Rounds:
250m Row/Bike/Ski
15 Russian KB Swing
5 Good Morning


Banded Hip Distraction
Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, December 21st, 2018:
3 Minute AMRAP:
Bike/Row/Ski for Calories

Rest 2 Minutes

5 Minute AMRAP:
5 Deadlift @ 275/190 or 65% 1RM
10 Bar Facing Burpee

Rest 5 Minutes

3 Minute AMRAP:
Bike/Row/Ski for Calories

Rest 2 Minutes

5 Minute AMRAP:
5 Deadlift @ 275/190 or 65% 1RM
10 Bar Facing Burpee

Sweat Sessions Workout for Friday, December 21st, 2018:
Mobility:
Eccentric Calve Stretch
Lacrosse Ball Scaps

Skill: DB Push Press & Squat Therapy

For Time (25 Min Cap):
20 Goblet Squat
20 Burpee
20 Box Jump Over
20 DB Push Press
20 DB Bent Over Row
20 DB Lunges
18 Goblet Squat
18 Burpee
18 Box Jump Over
18 DB Push Press
18 DB Bent Over Row
18 DB Lunges
16…