Dynamic Group Warm-Up
Pec Smash
15 PVC Passthrough
2 Rounds:
3 Wall Walks
20 sec. Dead Bug
Skill: Review Push-Up Technique/Standards
Workout of the day for Wednesday August 21st, 2019:
Bench Press:
Build to 5RM
20 Min AMRAP:
2 Legless Rope Climb*
40 Push-up
200m Farmer Carry 70/53-lb
*Progressions:
• 2 Strict Muscle-Up
• 6 Strict Pull-Ups
• 12 Ring Rows
“After Party”
4 Rounds:
50ft. Handstand Walk
25 Sec. L-Sit
Sweat Sessions Workout for Wednesday August 21st, 2019:
Mobility:
• Frog Stretch Sequence
• Eccentric Calve Raises (2 min/side)
Midline:
1/2 Tabata Each:
• Dead Bug
• Arch Hold
• Side-Plank (Alt. Sides)
Skill: Toes-2-Bar Technique
5 Rounds, 40 sec on / 20 sec rest, alt:
• Box Jump
• DB Reverse Lunges
• Toes-2-Bar, or Knee Raises
• Rest