Dynamic Group Warm-Up:
Quad Roll-Out
Frog Stretch Sequence
4 rounds (7 min cap):
15 Air Squats
10 Push Press 45/35-lb
5 Strict Pull Ups or kipping pull ups
Squat Routine 2.0
Workout of the Day for Monday, April 8th, 2019:
Build to a Heavy:
3RM Backsquat
4 Rounds (for Quality):
15/10 Cal Bike/Row/Ski
7 Strict Chest-2-Bar
15 Strict HSPU
7 Bent Over Row 135/95-lb
15 GHD Sit-Up, or V-Up
7 Ring Dips
Sweat Sessions Workout for Monday, April 8th, 2019:
Mobility:
3-Primary SMR
Skill: ABC Kipping Drills
Every 30 Sec. for 30 min, Alt:
• DB Thrusters
• Rest
• Burpees
• Rest
• Cal Bike, or Row
• Rest