Friday August 16, 2019

Friday August 16, 2019

  • Warmup
    • 30 Seconds 
      • Easy Bike 
      • Active Samson
      • Banded Good Mornings 
      • Moderate Bike 
      • Down Dog
      • Banded Good Mornings 
      • Faster Bike 
      • Active Spidermans 
      • Banded Good Mornings 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Banded hamstring stretch
    • Banded lat stretch
  • Movement review
  • Rehearsal
    • 1 Round 
    • *Performed With Light Weights: *
      • 4 Dumbbell Hang Clean and Jerks (Each Arm)
      • 4 Calorie Assault Bike
      • 4 Lateral Barbell Burpees
      • 4 Deadlifts
    • *Build to Workout Weight *
    • 1 Round 
      • 3 Dumbbell Hang Clean and Jerks (Each Arm)
      • 3 Calorie Assault Bike
      • 3 Lateral Barbell Burpees
      • 3 Deadlifts
  • WOD “Hangnail”
    • AMRAP 16:
      • 30 Dumbbell Hang Clean and Jerks (50/35)
      • 25/18 Calorie Assault Bike
      • 20 Lateral Barbell Burpees
      • 15 Deadlifts (245/165)
  • Mobility
    • Banded hamstring flossing
    • Banded arm across the body