190809

Dynamic Group Warm-Up
Frog Stretch


Good Morning:
4 x 8, Build Each Set


1 Round:
• Side-Butt
• 20 Clamshell
• 20 Glute Bridge (with band on)
• 15 Clamshell
• 15 Glute Bridge (with band on)

Workout of the day for Friday August 9th, 2019:
21-15-9:
Deadlift 225/155-lb, or 50% 1Rm
Bench Press 135/95-lb, or 50% 1RM

Rest 5-10 min, then:

3 Rounds (for quality):
400m Run
20 DB Box Step-Up

“After Party”
Hip Thrust:
3 x 10 @ Working Weight

Sweat Sessions Workout for Friday August 9th, 2019:
27-21-15-9 (30 min cap):
WallBall
Russian KB Swing
Box Jump
DB Push Press
Weighted Ab-Mat Sit-Up