Tuesday Aug 21, 2018

Warmup

  • :30 Seconds
    • Slow Row
    • Active Spidermans
    • Alternating Bird Dog
    • Medium Row
    • Active Samson
    • Hollow Hold
    • Fast Row
    • Push-up to Down Dog
    • Superman Hold
  • Mobility
    • Child’s pose
    • Pvc passthrough
    • Pvc lat stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row
      • 3 Burpees
      • 3 Chest to Bar Pull-ups
      • 3 Toes to Bar
      • 3 Pull-ups
  • WOD “Lead Foot”
    • 
AMRAP 4:
      • 
27/21 Calorie Row

      • 27 Burpees

      • 27 Chest to Bar Pull-ups
      • 
rest 4 minutes
    • 
AMRAP 4:
      • 
21/15 Calorie Row

      • 21 Burpees
      • 
21 Toes to Bar
      • 
rest 4 minutes
    • 
AMRAP 4:
      • 
15/9 Calorie Row

      • 15 Burpees

      • 15 Pull-ups
  • Mobility
    • Banded front rack
    • Standing calf stretch