Tuesday April 17, 2018

  • Warmup
    • :30 Seconds
      • Very Easy Bike
      • Active Spidermans
      • Easy Bike
      • Active Samson
      • Medium Bike
      • Inchworms
      • Faster Bike
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Banded walks
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Calorie Bike
      • 5 Toes to Bar
      • 3 Front Squat (Opening Weight)
  • WOD  “Life Alert”
    • AMRAP 4:
      • 21/15 Calorie Bike
      • 21 Toes to Bar
      • 15 Front Squats (115/80)
      • rest 4 minutes
    • AMRAP 4:
      • 18/14 Calorie Bike
      • 18 Toes to Bar
      • 12 Front Squats (135/95)
      • rest 4 minutes
    • AMRAP 4:
      • 15/12 Calorie Bike
      • 15 Toes to Bar
      • 9 Front Squats (155/105)
  • Mobility
    • Hamstring flossing
    • Banded front rack