200117

Dynamic Group Warm-Up
Quad Smash SMR
Group Hip Opener


2 Rounds:
5 High Hang Power Clean
5 Front Squat
5 Push-Up
10 PVC Passthrough

Workout of the day for Friday January 17th, 2020:
“The Chief”

5 x 3 Min AMRAP*:
3 Power Cleans 135/95-lb
6 Push-Ups
9 Air Squats

*Rest 1 Min Between Rounds

“After Party”
4 Rounds:
8 V-Up
8 Tuck-Up
8 Hollow Rock
8 Sec. Hollow Hold

Sweat Sessions Workout of for Friday January 17th, 2020:
Mobility:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon

“Fight Gone Bad”

3 Rounds, 1 Min Each Station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike

*Rest