Thursday Oct 10, 2019

Thursday Oct 10, 2019

  • Warmup
    • Bike Warmup 
    • 5 Rounds : 
      • 30 Seconds Easy 
      • 20 Seconds Moderate 
      • 10 Seconds Fast 
    • 30 Seconds 
      • Front Plank 
      • Slam Ball Deadlifts 
      • Slam Ball Strict Press + Reach 
    • 20 Seconds 
      • Side Plank (Each Side) 
      • Slam Ball Deadlifts 
      • Slam Ball Strict Press + Reach 
    • 10 Seconds 
      • Burpees 
      • Slam Ball Deadlifts 
      • Slam Ball Strict Press + Reach
  • Mobility
    • Table Top Stretch: 2 Minutes 
    • Child’s Pose on Ball: 1 Minute 
  • Movement review
  • Rehearsal
    • 1 Round
      • 50′ Bear Crawl
      • 10 Slam Balls 
      • 5 Calorie Assault Bike
  • WOD “Goldilocks”
    • 3 Rounds:
      • 100′ Bear Crawl
      • 20 Slam Balls (30/20)
      • 30/21 Calorie Assault Bike
  • Mobility
    • Banded hip extension
    • Banded straight arm in external rotation