Friday June 28, 2019

Friday June 28, 2019

  • Warmup
    • 1 Minute
      • Easy Machine
      • Active Samson + Air Squat
    • 45 Seconds
      • Moderate Machine
      • Push-up to Down Dog
    • 30 Seconds
      • Faster Machine
      • Jumping Air Squats
    • Modified Barbell Warm Up
      • 5 Romanian Deadlifts
      • 5 Hang Muscle Cleans
      • 5 Front Rack Elbow Rotations (Each Side)
      • 5 Front Squats
      • 5 Strict Press & Reach
  • Mobility
    • Pigeon pose with lat reach
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Row Calories
      • 5 Bike Calories
      • 5 Hang Clusters
    • *Build to Workout Weight *
    • 1 Round
      • 3 Hang Clusters
  • WOD “Sicko Mode”
    • 21-15-9:
      • Row Calories
      • Bike Calories
    • Directly Into…
      • 21 Hang Squat Clean Thrusters (135/95)
      • *Women Complete 15-12-9 Machine Calories
  • Mobility
    • Banded front rack stretch
    • Couch stretch