Molly Gary Getting Hitched

Dynamic Group Warm-Up

5 Rounds (7 min cap):
6 Cal Row
9 WallBall
Max Set Shoulder Taps

Bent Leg Hamstring Pulses (2min/side)
Figure 4 (2 min/side)

2 Inch Partner Squat Drill

Workout of the Day for Friday, May 5th, 2017:
10 Min:
Pause Front Squat, Build to a Heavy Single

10 rounds for time of:
5 Front Squats 70% 1RM
5 Parallette Handstand Push-ups

HSPU Progressions:
1) (Non paralette) Handstand Push-Ups
2) Push Press @ Same Weight as Front Squat
3) Heavy Dumbbell Push Press

Sweat Sessions Workout for Friday, May 5th, 2017:
27-21-18-15-12-9-6-3 (25 min cap):
DB Squat Cleans
Ring Row, Or Strict Pull-Up