Monday May 21, 2018

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Spidermans
      • Medium Bike
      • Push-up to Down Dog
      • Faster Bike
      • Air Squats
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Squat hold
    • Pvc passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Lateral Barbell Burpees
      • 4 Overhead Squats (Opening Weight)
      • 4 Calorie Bike
  • WOD  “Killer B’s”
    • AMRAP 3:
      • 21 Lateral Barbell Burpees
      • 21 Overhead Squats (75/55)
      • Max Calorie Bike
      • rest 3 minutes
    • AMRAP 3:
      • 18 Lateral Barbell Burpees
      • 18 Overhead Squats (95/65)
      • Max Calorie Bike
      • rest 3 minutes
    • AMRAP 3:
      • 15 Lateral Barbell Burpees
      • 15 Overhead Squats (115/80)
      • Max Calorie Bike
      • rest 3 minutes
    • AMRAP 3:
      • 12 Lateral Barbell Burpees
      • 12 Overhead Squats (135/95)
      • Max Calorie Bike
  • Mobility
    • Child’s pose on box
    • Couch stretch