Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
2 Rounds:
10 Wallball
10 Russian KB Swing
10 Box Jump 24/20″
10 Push Press 45/35-lb
1 Round: Side-Butt
Group Hip Opener
Workout of the Day for Friday, April 6th, 2018:
Backsquat:
Build to a 5-RM*
*Add 5-10-lb from last week’s 5RM
2 Rounds For Time (14 Min Cap):
30 Wallball
30 Russian KB Swing 53/35-lb
30 Box Jump
30 Push Press 75/55-lb
30 Cal Bike/Row
Sweat Sessions Workout for Friday, April 6th, 2018:
Mobility:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough
Skill: PVC Push Press
For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry
—
200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry
—
100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry