Pre-Wod:
Dynamic Group Warm-Up
Frog Stretch Sequence
8 Min EMOM, Alt:
Double KB Deadlift
Cal Row
Banded Hip Distraction (Lunge, Pigeon, Hamstring Stretch, Internal Rotation)
Workout of the Day for Monday, October 22nd, 2018:
Backsquat:
Build to today’s heavy 5-Rep
3 Rounds (13 min cap)*:
20 Front Squat 155/105-lb
10 Shoulder-2-Overhead
*Start With and EMOM complete 5 Burpees
“After Party”
21-15-9:
Cal Bike, or Row
3-2-1:
Rope Climb
Sweat Sessions Workout for Monday, October 22nd, 2018:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4
Skill: Front Squat
3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)
3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row