190724

Dynamic Group Warm-Up
Quad Roll SMR


2 Rounds:
15 Air Squat
10 Toes-2-Bar
5 Squat Clean 45/35-lb


1 Round: Extended Side-Butt
Skill: Tall Clean + High Hang Clean + Front Squat

Workout of the day for Wednesday July 24th, 2019:
4 Rounds:
50 Air Squat
20 Toes-2-Bar
8-6-4-2 Squat Clean*

*65, 75, 80, 85% 1RM

“After Party”
3 Rounds:
20 Side-lying Clam (each side) w/Side-Butt Band
20 Hip Thrusts w/Side-Butt Band
20 Frog Pumps

Sweat Sessions Workout for Wednesday July 24th, 2019:
Mobility:
Side-Roll (2 min/side)
Banded Overhead Distraction (2 min/side)

E2MOM for 7 Rounds:
18/14 Calorie Row/Bike/Ski
Max Dumbbell Box Step-Up with remaining Time

E2MOM for 7 Rounds:
10 V-Up
7 Burpee
10 Hollow Rocks
Max Russian KB Swing with remaining Time