Dynamic Group Warm-Up
Quad Roll SMR
Group Hip Opener
2 Rounds:
5 Tall Muscle Clean
5 High Hang Clean
20 Up & Outs
5 Front Squat
5 Good Morning
1 Round: Side-Butt
Skill: Review Muscle-Up Progressions
Workout of the Day for Friday, April 5th, 2019:
10:00 AMRAP:
Max Meter Row, or Bike, or Ski
—Rest 3 Minutes, then:
7:00 AMRAP:
5-4-3-2-1:
Squat Cleans (225/155), OR 85% 1RM
Ring Muscle Ups*
*Progression:
• 1-for-1 Banded Strict Muscle-Up/ Ring Thing
• 2-for-2 Strict Pull-Up + Dip
• 3-for-1 Kipping Pull=Up + Dip
“After Party”
Dumbbell Bicep Curls
4 Rounds:
8 (each arm)
*rest 60 seconds between sets
Dips:
5 Rounds 20 Sec. On 40 Sec. Off:
For Max Reps
Sweat Sessions Workout for Friday, April 5th, 2019:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4
Midline:
1/2 Tabata Each:
• V-Up
• Hollow Body Rock
• Hollow Body Hold
• Plank
Skill: DB Snatch, Dubz
20 min AMRAP:
10 Wallball
20 Dumbbell Snatch
30 Walking Lunge
40 Dubz