Friday Feb 23, 2018

  • Warmup
    • :30 Seconds
      • Slow Bike/Row
      • Sampson Strecth
      • Active Spidermans
      • Medium Bike/Row
      • Push-up to Down Dog
      • Air Squats
      • Fast Bike/Row
  • Mobility
    • Calf Stretch
    • Child’s pose
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 2 Cal Row
      • 2 Box Jump Overs
      • 2 AAB Cals
      • 2 Wallball
  • WOD 
    • On the Minute x 16 (4 Rounds):
      • Minute 1 – 15/12 Cal Row
      • Minute 2 – 12 Box Jumps Overs
      • Minute 3 – 15/12 Bike Cals
      • Minute 4 – 12 Wallballs
  • Mobility
    • Couch stretch
    • Static prone scorpion