Monday April 9, 2018

  • Warmup
    • :30 Seconds
      • Active Spidermans
      • Slow Air Squats
      • Active Samson
      • Air Squats
      • Push-up to Down Dog
      • Banded Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Ankle stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 2 Rounds
      • 3 Kettlebell Swings
      • 3 Goblet Front Squats
      • 3 Burpees
  • WOD “The Other One”
    • AMRAP 7:
      • 3 Kettlebell Swings (55/35)
      • 3 Goblet Front Squats (55/35)
      • 3 Burpees
      • 6 Kettlebell Swings (55/35)
      • 6 Goblet Front Squats (55/35)
      • 6 Burpees
      • 9 Kettlebell Swings (55/35)
      • 9 Goblet Front Squats (55/35)
      • 9 Burpees
      • 12 Kettlebell Swings (55/35)
      • 12 Goblet Front Squats (55/35)
      • 12 Burpees
  • Mobility
    • Hip in external rotation on box
    • Banded front rack stretch