190417

Dynamic Group Warm-Up


6 Min EMOM:
6 x 25 ft. Sprint + 7 Burpees


Group Hip Opener
Foundation Sequence
1 Round: Side-Butt


Workout of the Day for Wednesday, April 17th, 2019:
Every 3:00 minutes, 4 Rounds:
8 Deadlifts

Start @ 65% of 1 RM and build each set. No higher than 80% 1RM.

4 Rounds (20 min cap):
30/21 Cal Row
400m Run
50 ft. Handstand Walk*

*Progressions:
1 Min: Box Piked HS Walk
1 Min: Shoulder Taps
1 Min: Handstand Hold

Sweat Sessions Workout for Wednesday, April 17th, 2019:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

15 PVC Passthrough
Lacrosse Ball Scaps
15 PVC Passthrough

Skill: Squat Therapy

10 Rounds:
30 Sec: Wallball
15 Sec: Rest
30 Sec: Plank
15 Sec: Rest