Monday July 1, 2019

Monday July 1, 2019

  • Warmup
    • 1 Minute 
      • Easy Row
      • 3 Air Squats + 1 Straight Leg Inchworm to Push-up 
    • 45 Seconds 
      • Moderate Row 
      • Active Spidermans 
    • 30 Seconds 
      • Faster Row 
      • 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
    • Front rack stretch
    • Pigeon Pose
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Row 
    • Into…
    • 2 Rounds: 
      • 3 Power Cleans (Lighter Weight) 
      • 6 Push-ups
      • 9 Air Squats
    • *Build to Workout Weight*
    • 1 Round 
      • 3 Power Cleans
      • 6 Push-ups
      • 9 Air Squats
  • WOD “Fish Out of Water”
    • For Time: 
      • 2,000 Meter Row
    • Directly Into…
    • 10 Rounds of “Heavy Chief”
    • 1 Round of “Heavy Chief”: 
      • 3 Power Cleans (155/105)
      • 6 Push-ups
      • 9 Air Squats
  • Mobility
    • 5 min assault bike @ L1 pace
    • Couch stretch
    • Banded front rack position