Friday March 30, 2018

  • Warmup
    • 3 Minute Easy Bike
    • 1:00 Active Spidermans
    • 1:00 Active Samson
    • 1:00 Walkouts
    • 3 Rounds:
      • 3 Push-ups
      • 9 Air Squats
  • Mobility
    • Couch stretch
    • Pigeon stretch
    • Banded shoulder distraction
  • Movement review
  • Rehearsal
    • 1 Round
      • 9 Calorie Bike
      • 9 shoulder to overhead
      • 6 Calorie Bike
      • 6 shoulder to overhead
      • 3 Calorie Bike
      • 3 shoulder to overhead
  • WOD “Green Day”
    • 3 Rounds of: AMRAP 4: Bike for Calories
      • On the 0:00 – 15 DB shoulder to overhead 40’s/25’s
      • On the 1:00 – 12 shoulder to overhead
      • On the 2:00 – 9 shoulder to overhead
      • On the 3:00 – 6 shoulder to overhead
    • Rest 2:00 between rounds
  • Mobility
    • Couch stretch