190828

Dynamic Group Warm-Up
Side Roll SMR
Banded overhead distraction
3 rounds:
2 wall walks
20 sec dead bug rock

Workout of the day for Wednesday August 28th, 2019:
10-9-8-7-6-5-4-3-2-1* (For Qualty):
Bench Press**
*1 L-Sit Rope Climb 15ft & 5 burpee box jump over 24/20” after each set.

**Begin at 45% 1RM, add 5% each Round

Progressions for L Sit Rope Climb:
• 1 Legless + 20 sec. L-Sit
• 5 Strict Pull-Up, and 20 Sec. L-Sit

Sweat Sessions Workout for Wednesday August 28th, 2019:
Mobility:
Frog Stretch Sequence
Pigeon Stretch

Skill: DB Hang Clean & Jerk

4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest