Tuesday April 3, 2018

  • Warmup
    • :20 Seconds
      • Easy Shuttle Runs
      • Quad Stretch
      • Knee To Chest
      • Knuckle Drags
      • Faster Shuttle Runs
      • Straight Leg Kicks
      • Side Lunge
      • Cradle Stretch
      • Faster Shuttle Runs
      • Walking Spiderman
      • Walking Samson
      • Push-up to down Dog
      • Faster Shuttle Runs
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • Banded Walks
  • Mobility
    • Pigeon pose
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
    • 10 Calorie Bike
    • 8 Front Squats
    • 6 Shuttle Runs
  • WOD  “Four Score”
    • 4 Rounds, On The 4:00:
      • 14/12 Calorie Bike
      • 15 Front Squats (95/65)
      • 12 x Shuttle Sprints (10m)
  • Mobility
    • Standing calf stretch
    • Banded hip in extension