Friday Dec 28, 2018

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
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Banded lat stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1-2-3: Toes to Bar
      • 3-2-1: Deadlifts
      • Build to Workout Weight
    • 1 Round
      • 1-2-3: Toes to Bar
      • 3-2-1: Deadlifts
  • WOD “Joker”
    • For Time:
      • 1-2-3-4-5-6-7-8-9-10: Toes to Bar
      • 10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)
  • Mobility
    • Banded hip in extension
    • Couch stretch
    • Banded front rack