Friday Sept 13, 2019

Friday Sept 13, 2019 

  • Warmup
    • 1 Minute
      • Sit-ups 
      • Single Leg Glute Bridges (30s Each Side) 
      • Active Dive Bombers
    • 45 Seconds 
      • Hollow Hold 
      • Glute Bridges (Both Legs) 
      • Active Samson 
    • 30 Seconds 
      • Superman Hold 
      • Side Plank (30s Each Side) 
      • Push-up to Down Dog
    • Barbell Warmup  
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press + Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Banded Lat Stretch: 
    • Banded Hip Flexor Stretch: 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Toes to Bar
      • 5 Deadlifts (Lighter Weight)
      • 5 Lateral Barbell Burpees
    • *Build to Workout Weight*
    • 1 Round 
      • 3 Toes to Bar
      • 3 Deadlifts (Lighter Weight)
      • 3 Lateral Barbell Burpees
  • WOD “Tummy Time”
    • 15-12-9-12-15:
      • Toes to Bar
      • Deadlifts (205)
      • Lateral Barbell Burpees
  • Mobility
    • Hamstring flossing
    • Couch stretch
    • Hanging lat stretch