190913

Dynamic Group Warm-Up
Banded Hip Opener (Hamstring, Pigeon, Internal Rotation)


2 Rounds:
10 Wallball
10/7 Cal Bike/Row/Ski


Plate Ankle Stretch
Thoracic Mobility

Skill: 3-Position Snatch

Workout of the day for Friday September 13th, 2019:
5 Rounds:
3 Position Snatch*
*first rep – from the floor
*second rep – 1-2″ below the knee
*third rep – 1-2″ above the knee

“19.1”
15 Min AMRAP:
19 Wallball
19 Cal Row/Bike/Ski

Sweat Sessions Workout for Friday September 13th, 2019:
Mobility:
Frog
Couch
Figure 4

Skill: Dubz

“The Ghost”
6 Rounds for Total Reps:
1 minute of Cal Row
1 minute of Burpees
1 minute of Dubz
1 minute Rest