Monday January 7, 2019

  • Warmup
    • 1 Minute
      • Easy Bike
      • Active Samson
    • :45 Seconds
      • Moderate Bike
      • Step Back Lunges
    • :30 Seconds
      • Faster Bike
      • Walking Lunge + Air Squat at Top
    • Dumbbell Warmup
      • 5 Stiff Legged Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Strict Press
      • 5 Hang Reverse Lunges
  • Mobility
    • Pigeon Pose
    • Dumbbell Ankle Stretch
    • Elevated Front Rack Stretch
    • Couch Stretch
  • Movement Review
  • Rehearsal
    • 2 Rounds
      • 4 Dumbbell Front Rack Reverse Lunges
      • 4 Calorie Bike
  • WOD “Backstop”- 5 Rounds:
    • 10 Dumbbell Front Rack Reverse Lunges (50/35)
    • 20/14 Calorie Assault Bike
  •  Mobility
    • Hamstring Flossing
    • Couch Stretch
    • Banded Front rack