Monday June 25, 2018

 

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Push-up to Down Dog
      • Active Samson
      • Active Spidermans
      • Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Deadlifts
      • 5 Burpees
      • 5 Push Press
      • Build to workout weight
    • 1 Round
      • 3 Calorie Row
      • 3 Deadlifts
      • 3 Burpees
      • 3 Push Press
  • WOD “Nose Bleed”
    • AMRAP 15:
      • 27/21 Calorie Row
      • 21 Deadlifts (135/95)
      • 15 Burpees
      • 9 Push Press (135/95)
  • Mobility
    • Banded hip in extension
    • Banded bully stretch