Thursday April 4, 2019

Thursday April 4, 2019

  • Warmup
    • Short Line Drills
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks
      • Walking Samson
      • Walking Spidermans
      • Side Lunges
    • Switch movement about every 25 feet
    • Performed With 1 Light Kettlebell
    • Farmers Carry Down & Back
      • 20 Seconds Kettlebell Deadlifts
      • 20 Seconds AbMat Sit-ups
    • Front Rack Carry Down & Back
      • 20 Seconds Russian Kettlebell Swings  
      • 20 Seconds AbMat Sit-ups
    • Overhead Carry Down & Back
      • 20 Seconds Kettlebell Swings
      • 20 Seconds AbMat Sit-ups
    • Down with the right, back with the left. Go 50’ down and 50’ back with the kettlebell.
  • Mobility
    • Kettlebell thoracic opener
    • Pigeon pose + kettlebell lat stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1 Rope Climb
      • 5 Kettlebell Swings
      • 10 AbMat Sit-us
  • WOD “Rope Swing”
    • AMRAP 15:
      • 3 Rope Climbs (15′)
      • 15 Kettlebell Swings (55/35)
      • 30 AbMat Sit-ups
  • Mobility
    • Couch stretch
    • Banded bully stretch