Friday May 10, 2019

Friday May 10, 2019

  • Warmup
    • 40 Seconds
      • Single Unders
      • Toe Touch to Air Squats
    • 30 Seconds
      • Single Unders
      • Air Squats
    • 20 Seconds
      • Single Unders
      • Jumping Air Squats
    • Posterior Primers
    • **No Bands **
    • *30 Seconds of Each:*
      • Bird Dogs
      • Side Plank (Each Side)
      • Medicine Ball Goblet Squat Holds
    • **Bands**
    • *30 Seconds of Each:*
      • Banded Glute Bridges
      • Banded Lateral Walks (Each Direction)
      • Banded Slow Squats
    • Medicine Ball Warm Up
      • 5 Deadlifts
      • 5 Medicine Ball Cleans
      • 5 Front Squats
      • 5 Strict Presses
      • 5 Thrusters
  • Movement review
  • Deadlift
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Wall Balls
      • 3 Deadlifts
  • WOD “Smooth Criminal”
    • AMRAP 15:
      • 60 Double Unders
      • 30 Wallballs (20/14)
      • 15 Deadlifts (245/165)
  • Mobility
    • Banded hip in extension
    • Banded hamstring flossing