Tuesday Dec 4, 2018

Warmup

  • 20 Seconds
    • Easy Jog
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Moderate Jog
    • Walking Spidermans
    • Walking Samson
    • Push-up to Down Dog (In Place)
    • Faster Jog
    • Air Squats (In Place)
    • High Knees
    • Butt Kickers
  • Mobility
    • Child’s pose on kettlebell
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Kettlebell Swings
      • 5 Calorie Bike
      • 100 Meter Run 
    • Build to Workout Weight
    • 1 Round
      • 5 Kettlebell Swings
      • 5 Calorie Bike
      • 50 Meter Dball Run
  • WOD “Full Count”
    • 30-25-20-15-10:
      • Kettlebell Swings (55/35)
    • After Each Set:
      • 14/10 Calorie Assault Bike
      • 200 Meter Dball Ball Run (50/30)
  • Mobility
    • Banded hamstring flossing
    • 3 sets of 5 jefferson curl (no heavier than 20#)