200113

Dynamic Group Warm-Up
Lacrosse Ball Glute Smash
Group Hip Opener


2 Rounds:
5 Tall Muscle Clean
20 Up-n-outs
5 Front Squat
5 Good Morning
1 Min Plank


Skill: Power Clean

Workout of the day for Monday January 13th, 2020:
10 Min EMOM, alt:
• Cal Row
• Power Clean @ 65% 1RM

10 Min EMOM, alt:
• Cal Bike/Ski
• Rope Climb, Muscle-Up, or Pull-Ups

10 Min EMOM, alt:
• DB Box Step-Up
• V-Up, Hollow Rock, or T2B

*3 Min Rest Between EMOMs

Sweat Sessions Workout for Monday January 13th, 2020:
Squat Therapy
Skill: Deadlift Technique

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Box Jump
7 Pull-Up
7 Calorie Row, or Bike