Dynamic Group Warm-Up
Group Hip Opener
Foundation Sequence
5 Rounds, Every 30 Sec, alt:
• Dubz
• DB Deadlift
• Cal Bike/Ski/Row
Skill: Partner Assisted Bar Muscle-Up, or Bar Muscle-Up Progressions
Workout of the Day for Wednesday, May 1st, 2019:
4 Rounds (25 Min Cap):
100 Dubz
20 Single Arm DB OHS
10 Bar Muscle-Up*
20 DB Deadlift
*Progression:
• 1-1 Strict Banded MU
• 2-1 Strict Pull-Up + Dips
• 3-1 Kipping Pull-Up + Dips
Sweat Sessions Workout for Wednesday, May 1st, 2019:
Mobility:
Hip Flexor Stretch
15 PVC Passthrough
Lacrosse Ball Scap Smash (2 min/side)
15 PVC Passthrough
Skill: Clean & Jerk
4 Rounds (20 min cap):
15 Burpee
30 KB Reverse Lunge
15 DB Hang Clean & Jerk