200103

Dynamic Group Warm-Up
3 Rounds, 30 Sec. On / 10 Sec. Off, alt:
• Cal Bike/Row/Ski
• Double KB Sumo Deadlift
• Hollow Rock


1 Round:
• Side-Butt Walk
• 15 Banded Glute Bridge
• 15 Clamshells
• 15 Frog Pumps

Workout of the day for Friday Jan 3rd, 2020:
Deadlift
5-5-5-5, Build Each Set

15 Min AMRAP*:
200m Run
10 Chest-2-Bar
5 Front Squat 155/105-lb, or 55% 1RM

Sweat Sessions Workout for Friday Jan 3rd, 2020:
Mobility:
Quad Smash (2 min/side)
Lacrosse Ball Scaps (2 min/side)

Skill: DB Squat Clean

4 Rounds*:
4 Min AMRAP:
5 DB S2OH
10 DB Squat Clean
15/12 Cal Row/Bike/Ski
20 Abmat Sit-Up

*2 Minutes Rest In-between rounds