Keara Jones

Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle

5 min AMRAP:
6 x 8 yard sprint
6 Pull-Up
6 Double KB Deadlift

Banded Hip Distraction (42 pulses/side)
Banded Pigeon

Workout of the Day for Wednesday, June 6th, 2017:
30 min EMOM, alt:
3 Sumo Deadlift*

*Start at 80%, stay to work on technique or build as speed and form allow

Sweat Sessions Workout for Wednesday, June 6th, 2017:
Lacrosse Ball Glute Smash

Skill: Row Technique

5 Rounds*:
250m Row, or 500m Bike Sprint

*Rest 2-3 minutes after each sprint. Complete 25 Weighted Abmat Sit-Ups between each round.