191218

Dynamic Group Warm-Up
Lacrosse Ball QL Smash
3 x 3 Jefferson Curl


Skill: Power Clean

Workout of the day for Wednesday Dec. 18th, 2019:
24 Min EMOM, alt:
• Cal Row
• Cal Bike/Ski
• 3 Power Clean*
• Rest

*Start at 65% 1RM, Build Each Round

Sweat Sessions Workout for Wednesday Dec. 18th, 2019:
Mobility:
Lacrosse Ball QL Smash
Hamstring/Calve

12 min AMRAP*:
10 Ring Row, or Pull-Up
15 Plate G2OH
20 Box Jump
25 Sec. Hollow Rocks

12 min AMRAP*:
10 DB Front Squat
15 Push-Up
20 DB Reverse Lunges
25 Sec. Plank