Monday Sept 9, 2019

Monday Sept 9, 2019

  • Warmup
    • Alternating Stations With a Buddy:
      • 1 Minute Bike 
      • 30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats 
      • 1 Minute Bike 
      • 30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats 
      • 1 Minute Bike 
      • 30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats 
    • Modified Barbell Warmup  
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Snatch Grip Push Press 
      • 5 Snatch Grip Romanian Deadlifts 
      • 5 Overhead Squats
  • Mobility
    • Partner 1: 
      • Barbell Thoracic Opener
    • Partner 2: 
      • Barbell Ankle Stretch 
      • *90 Seconds at Each Station Before Alternating*
  • Movement review
  • Overhead Squat
    • Build to Heavy Single
  • Rehearsal
    • 1 Round 
      • 5 Overhead Squats 
      • 5 Calorie Bike 
  • WOD “Hot Mess”
    • 2 Rounds:
      • 25 Overhead Squats (115/85)
      • 35/25 Calorie Assault Bike
  • Mobility
    • Banded hamstring flossing
    • Banded shoulder cross body
    • Banded shoulder in external rotation (facing away from rig)