Monday July 9, 2018

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Push-up to Down Dog
      • Quick Single Unders
      • Active Spidermans
      • High Single Unders
      • Alternating Bird Dogs
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Pvc passthrough
    • Pvc hinge
  • Movement review
  • Deadlift
    • Build to a Heavy Single
  • Rehearsal
    • 1 Round
      • 2 Strict Handstand Push-ups
      • 6 Deadlifts
      • 10 Double Unders
  • WOD “Detention”
    • AMRAP 12:
      • 6 Strict Handstand Push-ups
      • 9 Deadlifts (225/155)
      • 30 Double Unders 
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation