Friday Oct 4, 2019

Friday Oct 4, 2019

  • Warmup
    • 30 Seconds 
      • Active Spidermans
      • Medicine Ball Deadlifts 
      • Push-up to Down Dog
      • Medicine Ball Push Press 
      • Inchworm to Push-up
      • Medicine Ball Slams 
    • Partner Game / Mobility
  • Mobility
    • Pigeon Pose + Lat Reach: 1 Minute Each Side 
    • Child’s Pose on Kettlebell: 1 Minute
  • Movement review
  • Rehearsal
    • 1 Round 
      • 10 Wallballs 
      • 10 Kettlebell Swings 
      • 10 Calorie Row 
      • 10 Dball Over Shoulder 
    • *5 Reps Per Partner*
  • WOD “BFF”
    • Teams of 2
    • AMRAP 20:
      • 50 Wallballs (20/14)
      • 40 Kettlebell Swings (55/35)
      • 30/24 Calorie Row
      • 20 Dball Over Shoulder (50/30)
  • Mobility
    • Banded straight arm in external rotation
    • Banded hamstring flossing