Monday Oct 29, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Samson
    • Moderate Bike
    • Active Spidermans
    • Faster Bike
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Bike
      • 5 Push Jerks
      • Build to Workout Weight
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Bike
      • 5 Push Jerks
  • WOD “Squeaky Wheel”
    • AMRAP 15:
      • 60 Double Unders
      • 20/15 Calorie Assault Bike
      • 10 Push Jerks (165/110)
  • Mobility
    • Banded bully stretch
    • Banded straight arm in external rotation
    • Child’s pose on box