Thursday Aug 2, 2018

Warmup

  • :30 Seconds
    • Medicine Ball Foot Taps
    • Push-up to Down Dog
    • Medicine Ball Deadlifts
    • Active Spidermans
    • Squat to Medicine Ball
    • Active Samson
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Squat hold
    • Medicine ball ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 9 AbMat Sit-ups
      • 7 Medicine Ball Squat Jumps
      • 5 Deadlifts
      • Build to heavier deadlift weight
    • 1 Round
      • 7 AbMat Sit-ups
      • 5 Medicine Ball Squat Jumps
      • 3 Deadlifts
  • WOD “Deadpool”
    • On the 3:00 x 7 Rounds (21 Minutes):
      • 21 AbMat Sit-Ups
      • 14 Medicine Ball Squat Jumps (30/20)
      • 7-6-5-4-3-2-1 Deadlifts
  • Mobility
    • Couch stretch