Friday Feb 8, 2019

Friday Feb 8, 2019

  • Warmup
    • Bike Game with Burpee Penalty
    • AMRAP 4:
      • 4 Calorie Bike
      • 8 Air Squats
      • Throw Ball to Target
    • If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins.   
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Squat hold
    • Chest stretch
  • Movement review
  • Hang Squat Clean
    • Build to heavy single
  • Rehearsal
    • 1 Round
      • 5 Burpees
      • 4 Calorie Assault Bike
      • 3 Hang Squat Cleans
  • WOD “Top Down”
    • For Time:
      • 50 Burpees
      • 40/30 Calorie Assault Bike
      • 30 Hang Squat Cleans (115/80)
  • Mobility
    • Couch stretch
    • Banded hamstring flossing