Tuesday April 24, 2018

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee To Chest
      • Straight Leg Kicks
      • Side Lunge
      • Walking Samson
      • Walking Spiderman
      • Inchworms
      • 3 Air Squats + 1 Broad Jump
      • High Knees
      • Butt Kickers
  • Mobility
    • Kettle calf smash
    • Child’s pose on kettlebell
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 10 Kettlebell Swings (Lighter Weight)
      • 5 Pull-ups
      • Build to workout weight
    • 1 Round
      • 100 Meter Run
      • 5 Kettlebell Swings (Workout Weight)
      • 5 Pull-ups
  • WOD  “Helen”
    • 3 Rounds:
      • 400 Meter Run
      • 21 Kettlebell Swings (55/35)
      • 12 Pull-ups
  • Mobility
    • Couch stretch
    • 7-10 jefferson curl (no heavier than 25LB)