Friday 8, 2019

  • Warmup
    • Line Drills
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
    • Handstand hold- using wall walk
      • :30 handstand hold
      • 10 prone scorpion stretch
      • :30 handstand hold
      • 1 min childs pose against wall
      • :30 handstand hold
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Dball slam
      • 10 double unders
      • 5 cal assault bike
  • WOD
    • AMRAP 15:
      • 10 Dball Slam (40/20)
      • 20 Double under
      • 30/23 cal assault bike
  • Mobility
    • Couch stretch
    • Banded bully stretch