Monday August 12, 2019

Monday August 12, 2019

  • Warmup
    • Run Warmup 
      • 200 Meter Run 
    • 60 Seconds 
      • Cossack Squats 
      • Plate Front Raises to Overhead 
    • 40 Seconds 
      • Active Samson + Air Squat
      • Plate Hops
    • 30 Seconds 
      • Slow Air Squats 
      • Plate Counterbalance Squats
    • 20 Seconds 
      • Squat Hold
      • Burpees to Plate 
  • Mobility
    • Dumbbell Squat Hold: 1 Minute 
    • Dumbbell Ankle Stretch: 1 Minute Each Side
    • Child’s Pose: 1 Minute
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run
      • 8 Dumbbell Power Snatches 
      • 6 Single Dumbbell Squats 
    • *Build to Workout Weight *
    • 1 Round 
      • 100 Meter Run
      • 6 Dumbbell Power Snatches 
      • 4 Single Dumbbell Squats 
  • WOD “Hit and Run”
    • 3 Rounds:
      • 400 Meter Run
      • 12 Dumbbell Power Snatches (70/50)
      • 21 Single Dumbbell Squats (70/50)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch