Thursday May 24, 2018    

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Easy Row
      • Active Spidermans
    • :20 Seconds
      • Medium Bike
      • Medium Row
      • Push-up to Down Dog
    • :15 Seconds
      • Faster Bike
      • Faster Row
      • Air Squats
  • Mobility
    • Ankle mashing
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • :20 Second Row
      • :20 Second Bike
      • :20 Second Sit-ups
  • WOD “Loose Cannon”
    • 3 Rounds:
      • 3:00 Calorie Row
      • 2:00 Calorie Bike
      • 1:00 Sit-Ups
    • Rest 2 Minutes Between Rounds
  • Mobility
    • Prone scorpion
    • Couch stretch