Thursday Jan 24, 2019

Warmup

  • :30 Seconds
    • Easy Shuttle Runs
    • Walking Quad Stretch
    • Walking Knee to Chest
    • Moderate Shuttle Runs
    • Straight Leg Kicks
    • Cradle Stretch
    • Side Shuffle
    • Walking Samson
    • Walking Spidermans
    • Side Shuffle (Other Direction)
    • Air Squat + 3 Broad Jumps
    • Walkouts
    • Right Arm Farmers Carry
    • Left Arm Farmers Carry
    • Right Arm Front Rack Dumbbell Carry
    • Left Arm Front Rack Dumbbell Carry
    • Right Arm Overhead Dumbbell Carry
    • Left Arm Overhead Dumbbell Carry
  • Mobility
    • Pigeon pose
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 8 AbMat Sit-ups
      • 6 x 10 Meter Shuttle Sprints
      • 4 Alternating Dumbbell Snatches (Lighter Weight)
    • Build to Workout Weight
    • 1 Round
      • 8 AbMat Sit-ups
      • 6 x 10 Meter Shuttle Sprints
      • 4 Alternating Dumbbell Snatches (Workout Weight)
  • WOD “Layaway”
    • AMRAP 15:
      • 30 AbMat Sit-ups
      • 20 x 10 Meter Shuttle Sprints
      • 10 Alternating Dumbbell Snatches (70/50)
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch