Monday Oct 7, 2019

Monday Oct 7, 2019

  • Warmup
    • 30 Seconds 
      • Easy Bike 
      • Active Spidermans
      • Moderate Bike 
      • Active Samson
      • Faster Bike 
      • Slow Air Squats 
    • 30 Seconds 
      • Dumbbell Romanian Deadlifts 
      • Wall Sit 
      • Dumbbell Front Rack Reverse Lunges (Alternating Legs) 
      • Front Plank 
      • Dummbell Pausing Front Squats (2 Seconds in Bottom)
      • Mountain Climbers
    • *Performed with Light Set of Dumbbells*
  • Mobility
    • Pigeon Pose on Box: 1 Minute Each Side 
    • Dumbbell Ankle Stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Burpee Box Jump Overs (Lower Box)
      • 5 Dumbbell Front Squats (Lighter Weight)
      • 5 Calorie Assault Bike 
    • *Build to Workout Height & Weight* 
    • 1 Round 
      • 3 Burpee Box Jump Overs 
      • 3 Dumbbell Front Squats
      • 3 Calorie Assault Bike
  • WOD “Rugrats”
    • On the 4:00 x 5 Rounds:
      • 9 Burpee Box Jump Overs (24/20)
      • 15 Dumbbell Front Squats (50’s/35’s)
      • 15/12 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Banded front rack position