Tuesday July 10, 2018

  • Warmup
    • Round 1:
      • 50ft. Run Down
      • 5 Partner Air Squats
      • 50ft. Run Back
    • Round 2:
      • 50ft. Hop Down
      • 3 Partner Burpees
      • 50ft. Hop Back
    • Round 3:
      • 50ft. Run Down
      • 5 Partner Push-ups
      • 50ft. Run Back
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Kettlebell ankle stretch
    • Squat hold
    • Banded walks
  • Movement review
  • Rehearsal
    • 1 Round Completed with lighter kettlebell and barbell:
      • 5 Front Squat
      • 5 Kettlebell Swings
      • 100 Meter Run
    • Build to workout weight
    • 1 Round
      • 5 Front Squat
      • 5 Kettlebell Swings
      • 100 Meter Run
  • WOD “Jack Squat”
    • 21-15-9:
      • Front Squat (135/95)
      • Kettlebell Swings (70/55)
      • 400 Meter Run
  • Mobility
    • Banded front rack position
    • Couch stretch