Monday June 24, 2019

Monday June 24, 2019

  • Warmup
    • 30 Seconds
      • Plate Hops
      • Active Samson
      • Glute Bridges
      • Plate Ground to Overhead
      • Active Spidermans
      • Right Leg Glute Bridge
      • Plate Counterbalance Squats
      • Push-up to Down Dog
      • Left Left Glute Bridge
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Romanian Deadlifts
      • 5 Front Squats
  • Mobility
    • Groin Stretch with Child’s Pose
    • Plate Ankle Stretch
  • Movement review
  • Front Squat Complex
    • Build to a Heavy:
      • 1 Pausing Front Squat + 1 Front Squat
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Thrusters
      • 3 Pull-ups
  • WOD “Jack Daniels”
    • For Time:
      • 1,000 Meter Run
      • 50 Thrusters (45/35)
      • 30 Pull-ups
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch