Dynamic Group Warm-Up
Frog Sequence
Bent Leg Hamstring Pulses
Couch Stretch
3 Rounds:
10/7 Cal Bike, Row, or Ski
20 Ring Row
10/7 Cal Bike, Row or Ski
20/14 Push-Up
Foundation Sequence
Workout of the Day for Wednesday, April 3rd, 2019:
5-3-2-1-1-1:
Thruster (Build to a Moderately Heavy Single)
5-5-5-3-3-3:
Deadlift (Build to a Moderately Heavy 3-Rep Deadlift)
7:00 to establish:
3 RM Thruster
5 RM Deadlift
*Use the Heavy Single Thruster and Heavy 3-Rep deadlift to get a feel for what you want to attempt during the 7 Minute test to establish both a 3RM Thruster and 5RM Deadlift.
Sweat Sessions Workout for Wednesday, April 3rd, 2019:
Mobility:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)
Skill: DB Hang Clean
10 Rounds, 45 Sec. Per Station, Alt.:
KB Swing
Burpee
DB Hang Clean
Rest