**State Fair Night Tonight!! Meeting at 7:30, Ashley’s show goes until 9:00PM!
Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
5 min EMOM:
6 x 8 yard Sprint
5 KB Swing
4 Burpee
Couch Stretch, 2 min/side
Workout of the Day for Monday, July 17th, 2017
Weighted Pull-Up:
3-3-3-3*
*Build to & stay at one weight for all four sets.
**Progression, 4 Rounds:
Max Chin-Up Hold + 7 Sec Eccentric
27-21-15-9 (15 min time cap):
Squat Clean 95/65, or 40% 1RM
Ring Dip
Sweat Sessions Workout for Monday, July 17th, 2017
Squat Routine 2.0
Skill: Deadlift Technique
7 Rounds (20 min cap):
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike