Friday March 22, 2019

Friday March 22, 2019

  • Warmup
    • 60 Seconds
      • Partner 1: Easy Bike
      • Partner 2: Active Samson
      • Partner 3: Kettlebell Deadlifts (30 Seconds Per Side)
    • 40 Seconds
      • Partner 1: Moderate Bike
      • Partner 2: Active Spidermans  
      • Partner 3: Russian Kettlebell Swings  
    • 20 Seconds
      • Partner 1: Fast Bike
      • Partner 2: Push-up to Down Dog
      • Partner 3: Kettlebell Goblet Squats
  • Mobility
    • 1min T Spine rolling with pvc
    • Child’s pose on wall
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round Each Partner:
      • 5 Calorie Bike
      • 5 Kettlebell Swings
      • 5 Burpees
  • WOD “Mercury”
    • Teams of 3
    • AMRAP 25:
    • 12/9 Calorie Assault Bike
    • 12 Kettlebell Swings (55/35)
    • 9 Burpees
    • Complete full rounds before switching
  • Mobility
    • Hamstring flossing
    • Couch stretch
    • Banded straight arm in external rotation