Thursday Nov 1, 2018

Warmup

  • :30 Seconds
    • Active Samson
    • Active Spidermans
    • Easy AbMat Sit-ups
    • Push-up to Down Dog
    • Air Squats
    • Moderate AbMat Sit-ups
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Child’s pose
    • Banded walks
  • Movement review
  • Back squat
    • 3 sets of 5
  • Rehearsal
    • 1 Round
      • 5 Kettlebell Swings
      • 7 AbMat Sit-ups
      • 9 Air Squats
  • WOD “Hokey Pokey”
    • AMRAP 12:
      • 15 Kettlebell Swings (70/55)
      • 30 AbMat Sit-ups
      • 45 Air Squats
  • Mobility
    • Banded hip in extension
    • Keg stretch