190904

Dynamic Group Warm-Up
Quad Roll
Frog Stretch SMR


Plate Ankle Stretch
1 Round: Side-Butt, Clam Shells

Workout of the day for Wednesday September 4th, 2019:
Backsquat:
(Week 4)
5 x 5 @ 80% 1RM, or 5-10-lb heavier than last week

8 Min AMRAP:
3-6-9-12-15-18…
Toes-2-Bar
Cal Bike/Ski/Row

Sweat Sessions Workout for Wednesday September 4th, 2019:
With a Band, 1 Min/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz

Every 2 Minutes for 5 Rounds:
Run 200m
AMRAP Wallballs With Remaining Time

Every Minute for 10 Rounds:
10 Russian KB Swing
AMRAP Plate Ground-2-Overhead