Thursday June 21, 2018

 

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Toe Walk
      • Heel Walk
    • Active Warmup
      • :20 Seconds Jumping Jacks
      • :40 Seconds Push-up to Down Dog
      • :20 Seconds Quick Single Unders
      • :40 Seconds Toe Touch + Air Squat
      • :20 Seconds High Single Unders
      • :40 Seconds Active Spidermans
  • Mobility
    • Chest stretch
    • Child’s pose
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Ring Muscle-ups
      • 10 Double Unders
  • WOD “Schlitz”
    • 4 Rounds For Time:
      • 400 Meter Run
      • 4 Ring Muscle-ups
      • 40 Double Unders
  • Mobility
    • Standing calf stretch
    • Jefferson curl
      • 3×5 (no heavier than 25lb)