191106

Dynamic Group Warm-Up
Lacrosse Ball Foot Smash
Bent Leg Hamstring Pulses
Calve Stretch


Skill: Power Clean & Rope Climb

Workout of the day for Wednesday November 6th, 2019:
For Time:
1 Mile Run, Then:
4 Rounds:
• 4 Rope Climbs
• 4 Power Clean 225/135, or @ 85% 1RM
Then:
1 Mile Run

“After Party”
5 Rounds:
10 Hip Thrust, Building
10 KB Bulgarian Split Lunge

Sweat Sessions Workout for Wednesday November 6th, 2019:
Down-Dawg (2 min)
Bent Leg Hamstring Pulses (2 min/side)
Pigeon (2 min/side)

Skill: Toes-2-Bar

4 Rounds, Every 2 Minutes Complete*:
200m Run
10 Toes-2-Bar
Max Plate Clean & Jerk

*1 Min Rest Between Rounds

4 Rounds, Every 2 Minutes Complete*:
10 DB Bent Over Row
10 Double DB Sumo Deadlift
10 DB Push press
Max DB Reverse Lunge

*1 Min Rest Between Rounds