Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch Sequence
Cat/Cow
5 rounds (7 min cap):
15 Air Squats
10 Push-Up
5 Strict Pull Ups or kipping pull ups
1 Round: Side-Butt
Plate Ankle Stretch
Workout of the Day for Monday, May 6th, 2019:
Backsquat
(Week 4)
5 x 3 @ 80% 1RM or 5-10-lb Heavier Than Last Week
6 Rounds:
40 Sec. On / 20 Sec. Off, alt:
• Sandbag Clean
• Cal Bike/Ski/Row
Sweat Sessions Workout for Monday, May 6th, 2019:
Mobility:
Hamstring Stretch
Couch Stretch
Pigeon
“Fight Gone Bad”
3 Rounds, 1 minute each station:
• WallBall
• KB Swing
• Box Jump
• DB Push Press
• Calorie Row, or Bike
• Rest