Thursday Oct 4, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Samson
    • Moderate Bike
    • Active Spidermans
    • Faster Bike
    • Slow Air Squats
  • Dumbbell Warm Up
    • 3 Stiff Legged Deadlifts
    • 3 Hang Power Cleans
    • 3 Front Squats
    • 3 Strict Press
    • 3 Hang Reverse Lunges
  • *Performed with very light dumbbells.*
  • Mobility
    • Pigeon pose on box
    • Ankle stretch on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Bike
      • 5 AbMat Sit-ups
      • 4 Dumbbell Box Step-ups
  • WOD “Back Seat”
    • AMRAP 18:
      • 30/21 Calorie Assault Bike
      • 30 AbMat Sit-ups
      • 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)
  • Mobility
    • Couch stretch
    • Standing calf stretch