Friday April 19, 2019

Friday April 19, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Active Samson
      • Moderate Row
      • Active Spidermans
      • Faster Row
      • Air Squats
    • Wall Ball Partner Warm Up
    • 2 Rounds:
      • :20 Seconds Chest Passes
      • :20 Seconds Lateral Passes
      • :20 Seconds Lateral Passes (Other Side)
      • :20 Seconds Squat Passes
  • Mobility
    • Chest stretch
    • Medicine ball squat pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 5 Wall Balls
      • 4 Dumbbell Snatches
      • 3 Lateral Burpees over Rower
  • WOD “Vader”
    • 3 Rounds:
      • 24/17 Calorie Row
      • 21 Wallballs (20/14)
      • 18 Alternating Dumbbell Snatches (50/35)
      • 15 Lateral Burpees over Rower
  • Mobility
    • Banded straight arm in internal rotation
    • Couch stretch
    • Hamstring flossing