Friday May 18, 2018

  • Warmup
    • Line Drills
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
  • Mobility
    • Squat hold
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Calorie Row
      • 1 Strict Pull-ups
      • 3 Push-ups
      • 5 Air Squats
  • WOD “Friend-ship”
    • AMRAP 20:
      • 200 Meter Run
      • 20/14 Calorie Row
      • 2 Rounds of Strict “Cindy”
    • “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
  • Mobility
    • Banded hip in extension
    • Banded shoulder in external rotation