Friday July 12, 2019

Friday July 12, 2019 

  • Warmup
    • Fish Game / Mobility 
      • **Partner 1: **Fish Game (4 Minutes) 
      • **Partner 2: **Mobility (4 Minutes) 
    • 4 Minutes of Mobility:
      • 1 Minute Kettlebell Ankle Stretch (Each Side)
      • 1 Minute Kettlebell Squat Hold 
      • 1 Minute Child’s Pose on Kettlebell 
    • Penalty Based on Fish Game Scores 
      • **0-200:** 10 Burpees + 10 Air Squats 
      • **201-400: **8 Burpees + 8 Air Squats
      • **401-600:** 6 Burpees + 6 Air Squats
      • **601-800:**  4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats
      • **1001+:** No Penalty 
  • Movement review
  • Rehearsal
    • 1 Round (Each Partner)
      • 6 Calorie Row 
      • 6 Kettlebell Swings
      • 6 WallBalls
  • WOD “BFF”
    • Teams of 2, AMRAP 25: 
    • 3-6-9-12-15….
      • Calorie Row 
      • Kettlebell Swings (55/35)
      • Wallballs (20/14)
    • Partners Switch After Full Rounds
  • Mobility
    • Pigeon pose
    • Couch stretch