Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out
Eccentric Calve Raises
2 Rounds:
4 Strict Pull-Up
20 Dubz
4 DB Split Snatch
4 DB Hang Clean & Jerk
Test: 1 Min Dubz
Workout of the day for Wednesday August 7th, 2019:
“Split Triplet”
5 rounds (20 min cap):
1 pegboard ascent* (or Legless Rope Climb, or 5 Strict Pull-Ups)
100 double-unders**
10 DB hang split snatches 70/55-lb
10 DB hang clean and jerks 70/55-lb
*Progressions:
1 Legless Rope Climb
5 Strict Pull-Ups
10 Kipping Pull-Ups/Ring Rows
**Scale the Dubz to how many you can do in 1 minute
Sweat Sessions Workout for Wednesday August 7th, 2019:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)
32 Min EMOM:
• Calorie Row
• Push-Up
• Cal Bike/Ski
• Toes-2-Bar