7 November 2015

Article: To learn more about DG click here

Warm-up
Dynamic Song Warm-up
Perform (given movement) every time (given word / phrase) is said in the song ...
- Burpee -- "Thunder"

Mobility
Banded Super Rack
Adductor Smash
Gut Smash
T-spine Smash

Weightlifting
5 reps each of, 2-3 rounds:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press

Clean (5-5-5-5-5)

Metcon
"
DG" (AMRAP - Rounds and Reps)

10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#

In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012

To learn more about DG click here