191007

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Pigeon Stretch
Fragon Stretch

Workout of the day for Monday October 7th, 2019:
3 Rounds Each, alt*:

4 Min AMRAP:
Cal Row/Bike/Ski

4 Min AMRAP:
8 C2B
12 Burpee to Plate
16 Plate Clean & Jerk 45/35-lb

*Rest 1 Min Between AMRAPS. Record each set of calories & reps completed.

Sweat Sessions Workout for Monday October 7th, 2019:
Mobility:
3-Primary SMR
Frog
Couch
Pigeon

10 Rounds,
30 Sec. On/30 Sec. Off, Alt:
• DB Thrusters
• Burpees
• Cal Bike/Row/Ski