Thursday Nov 29, 2018

Warmup

  • 30 Seconds
    • Right Arm Farmers Carry
    • Quad Stretch in Place
    • Knuckle Drags in Place
    • Left Arm Farmers Carry
    • Push-up to Down Dog in Place
    • Active Samson in Place
    • Russian Dumbbell Swing in Place
    • Slow Air Squats in Place
    • Active Spidermans in Place
  • Dumbbell Warm Up *Each Side:*
    • 3 Stiff Legged Deadlifts
    • 3 Hang Power Cleans
    • 3 Front Squats
    • 3 Strict Press
    • 3 Hang Reverse Lunges
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Calorie Row
      • 4 Alternating Dumbbell Snatches
      • 1 Rope Climb
  • WOD “Pilocarpine”
    • 5 Rounds:
      • 25/18 Calorie Row
      • 12 Dumbbell Snatches (70/50)
      • 3 Rope Climbs
  • Mobility
    • Banded hip in extension
    • Banded bully stretch