Friday March 9, 2018

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Active Spidermans
      • Single Unders
      • Push-up to Down Dog
      • Double Unders
      • Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Child’s pose
    • Squat hold
  • Movement review
  • Rehearsal
    • 5 cal Row
    • 5 Russian Kettlebell Swing
    • 5 cal Bike
    • 1 rope climb
  • WOD
    • On the Minute x 16 (4 Rounds): Let try to have athletes at a scale that will give them around :20 rest each round.
      • Minute 1 – 15/12 Calorie Row
      • Minute 2 – 15 Russian Kettlebell Swing 70/55
      • Minute 3 – 15/12 Assault Bike
      • Minute 3 – 2 rope climbs 4 rope getup
  • Mobility
    • Banded hip in extension
    • Light pec mashing w/ single lacrosse ball