Wednesday June 21st 2017

Wednesday!

Dynamic Group Warm Ups

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15/10 Calories Row/Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry