Friday Nov 16, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Easy Row
    • Active Samson
    • Moderate Bike
    • Moderate Row
    • Active Spidermans
    • Faster Bike
    • Faster Row
    • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row Each
      • 3 Calorie Bike Each
      • 3 Burpees Over Rower Each
  • WOD “Designated Driver” (Teams of 3)
    • 3 Rounds:
      • 4 Minute Row for Calories
      • 3 Minute Bike for Calories
      • 2 Minute Burpees Over Rower
  • Mobility
    • Couch stretch
    • Hip in external rotation on box
    • Kettlebell ankle stretch