Friday Aug 24, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • 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
  • Game: “Rowling”
  • Mobility
    • Kettlebell ankle stretch
    • Squat pose
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Calorie Row
      • 5 Kettlebell Swings
      • 5 Wall Balls
  • WOD “Free Fall”
    • AMRAP 20:
      • 200 Meter Run
      • 20/14 Calorie Row
      • 20 Kettlebell Swings (53/35)
      • 20 Wallballs (20/14)
  • Mobility
    • Banded hamstring flossing
    • Couch stretch