Thursday Jan 3, 2019

Warmup

  • :30 Seconds
    • Easy Bike
    • Easy Single Unders 
Push-up to Down Dog
    • Moderate Bike
    • Quick Single Unders
    • Active Samson
    • Faster Bike
    • Higher Single Unders
    • Air Squats
  • Mobility
    • Banded straight arm in external rotation
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1 Rope Climbs
      • 5 Calorie Assault Bike
      • 10 Double Unders
  • WOD “Spin Cycle”
    • AMRAP 18:
      • 3 Rope Climbs
      • 20/14 Calorie Assault Bike
      • 60 Double Unders 
  • Mobility
    • Banded hip in extension
    • Standing calf stretch